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Components

Grace

Power Clean

Stretching

- AT-HOME -

Settings

Workout

CrossFit - Thu, Feb 20

General Warm-up (No Measure)

1 set:
5:00 slow run, bike, row, or ski

2-3 rounds:
10 PVC pass-throughs
10 PVC muscle cleans
10 PVC shoulder presses
10 banded good mornings
10 banded side steps, right
10 banded side steps, left

Specific Warm-up

Clean & Jerk Prep then….

3-4 sets:

4 unbroken clean and jerks

2 clean and jerk singles

– Increase load with each set.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

- RX -
For time:
30 clean and jerks (95/135 lb)

- INTERMEDIATE -
For time:
30 clean and jerks (65/95 lb)

- BEGINNER -
For time:
30 clean and jerks (55/75 lb)

- MASTERS 55+ -
For time:
30 clean and jerks (65/95 lb)

Power Clean (Post-workout
On an 8:00 clock:
Build to a heavy 3-rep power clean)

Power Clean

Stretching (Checkmark)

1 set:
1:00 pigeon pose/side

- AT-HOME - (Time)

For time:
50 DB power clean and push jerks (35/50 lb)
- Use two DBs.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, February 20, 2025

Male Clients

1

Eric
Wrona

7:00 am CrossFit

1:49

5x5 and 5 singles 3sec off PR

2

Dontae
Smiley

12:00 PM CrossFit

2:02

missed pr by 4 sec

3

Matthew
Bunke

6:00 am CrossFit

2:16

singles as always

4

Cody
Hess

5:00 pm CrossFit

2:23

20 sec pr…..from 2016…

5

Noel
Janacek

12:00 PM CrossFit

3:03

6

Angel
Lecuona

6:00 pm CrossFit

3:05

7

Chase
Key

5:00 pm CrossFit

3:12

8

Kyle
Jones

6:00 am CrossFit

3:14

Cold 🥶 13 seconds off PR

9

Mark
Brooks

5:00 am CrossFit

3:25

7,1,1,1.. 2..1..2...1 (etc.)

10

Angel
Herrera

7:00pm CrossFit

3:29

Ouch

11

Jose
Santana

6:00 pm CrossFit

3:40

12

John
Carter

6:00 am CrossFit

3:58

13

Rand
H

5:00 am CrossFit

4:00

145#

14

Tyler
Brindley

7:00 am CrossFit

4:33

first 15: sets of 5

15

Chuck
Treanor

5:00 am CrossFit

4:35

135#

16

John
Curl

5:00 am CrossFit

4:39

13 degrees and a bum knee

17

Anastacio
Nieves

12:00 PM CrossFit

4:45

18

Eric
Micek

7:00 am CrossFit

5:48

I still suck, but not as much

19

David
Guerra

5:00 am CrossFit

1:51

Too cold

20

Andrew
Tran

7:00pm CrossFit

3:40

He is mid. 🧢

21

John
Ezell

5:00 am CrossFit

3:57

115#

22

Kross
Wrona

5:00 pm CrossFit

4:09

55#

23

Kyle
Minton

12:00 PM CrossFit

4:15

95

24

Joel
Gardner

6:00 am CrossFit

4:30

95#. More leg than the last c/j but still using too much shoulder

24

Robert
Gallegos

6:00 pm CrossFit

4:30

25

Antonio
Perez

6:00 pm CrossFit

4:41

100#

26

Anu
—

5:00 pm CrossFit

4:54

95

27

Sagar
Gautam

5:00 pm CrossFit

5:20

#115

28

Mario
Brown

7:00 am CrossFit

6:03

#95

Female Clients

1

Meg
Garfio

12:00 PM CrossFit

1:53

First 10 unbroken, 20 singles to follow

2

Reyna
Mendoza

6:00 pm CrossFit

2:39

Over 3 min PR

3

Shannon
Poulston

6:00 pm CrossFit

3:29

95#

4

Gabriela
Salvadori ...

12:00 PM CrossFit

3:36

5

Alegra
Alvarez

5:00 pm CrossFit

4:34

First time RX - proud of this one.

6

Giovanna
Gardner

12:00 PM CrossFit

5:49

7

Beth
Lee

5:00 am CrossFit

2:52

65

8

Kristi
Curl

12:00 PM CrossFit

3:03

65#

9

Brittiana
Moya-MacIntyre

12:00 PM CrossFit

3:12

10

Kim
Yi

12:00 PM CrossFit

3:27

60#

11

Terri
Leib

7:00 am CrossFit

3:28

55lb

12

EMMANUELLE
BOISVERT

12:00 PM CrossFit

4:04

55 lbs

13

Mariia
Fogel

5:00 pm CrossFit

4:20

14

Stephanie
Carenza

5:00 am CrossFit

4:25

65#

15

Mindabeth
Levin

7:00 am CrossFit

4:31

55#

16

Dyjuana
Mcdonald

5:00 am CrossFit

4:40

35lbs

16

Neelima
Agrawal

5:00 am CrossFit

4:40

55

17

Sarah
Ezell

5:00 am CrossFit

4:41

PR for #75 last time was 4:54

18

Kathryn
E Burns

6:00 pm CrossFit

5:00

working form, 25#

19

Preeti
Patnaik

7:00 am CrossFit

5:30

45lbs

20

Luz
Retana

6:00 pm CrossFit

6:05

75

21

Asha
Pondi

6:00 pm CrossFit

6:50

22

Nikki
Sheely

7:00 am CrossFit

8:24

75#