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Components
Clean and Jerk
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Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Clean and Jerk 2RM - CrossFit Kent Island
Class
(All)
CrossFit: 5:00 AM
6:00 AM CrossFit
CrossFit: 10:00 AM
Open Gym 11am - 1pm
4:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (21/13)
Workout
Clean and Jerk 2RM
Warm-up
Row 500M
3 rounds, empty barbell:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Shoulder Presses
5 GHD Hip Extensions
Then 5-5-5 Split Jerks with a 3-second pause at the bottom of the dip. Use light weight, focus on form.
Pre-WOD mobility:
Triceps smash (barbell) (2 min each side)
Super couch (2 min each side)
Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
Clean and Jerk
Post-WOD Recovery
Banded OH distraction (2 min each side)
Super front rack (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 25, 2020
Male Clients
1
Sam
Schuster
4:30 PM CrossFit
1 x 2 @ 230 lbs
2
Harry
Stein
4:30 PM CrossFit
1 x 2 @ 215 lbs
3
Andrew
Jr. Little
6:30 PM CrossFit
1 x 2 @ 205 lbs
3
Ryan
Wolf
Open Gym 11am - 1pm
1 x 2 @ 205 lbs
135-165-185-195-205-205-215(f,1) power clean, push jerk
4
Mike
Harkema
6:00 AM CrossFit
1 x 2 @ 195 lbs
5
Jason
Shand
CrossFit: 5:00 AM
1 x 2 @ 185 lbs
Stayed light. Sore from yesterday.
5
Richard
Bruce
4:30 PM CrossFit
1 x 2 @ 185 lbs
Form Day
6
Justin
Callas
4:30 PM CrossFit
1 x 2 @ 180 lbs
6
matthew
smith
CrossFit: 10:00 AM
1 x 2 @ 180 lbs
6
Nick
Vucci
4:30 PM CrossFit
1 x 2 @ 180 lbs
Got 185 up one time.
7
Private
CrossFit: 5:00 AM
1 x 2 @ 175 lbs
7
Kevin
Baird
CrossFit: 10:00 AM
1 x 2 @ 175 lbs
8
Gabriel
Ripley
CrossFit: 10:00 AM
1 x 2 @ 165 lbs
9
Omar
Stookey
4:30 PM CrossFit
1 x 2 @ 160 lbs
10
Bradd
Gott
CrossFit: 5:00 AM
1 x 2 @ 145 lbs
Failed 155
10
Robie
Monroe
6:00 AM CrossFit
1 x 2 @ 145 lbs
rep 1 95 rep 2 115 rep 3 135 rep 4 145 rep 5 145 broke rep 6 135 ...
11
James
Elliott
CrossFit: 5:00 AM
1 x 2 @ 135 lbs
punch under!!
12
Ron
Bunch
6:00 AM CrossFit
1 x 2 @ 130 lbs
4@95, 2@125, 1@130
13
Preston
Gott
4:30 PM CrossFit
1 x 2 @ 115 lbs
14
Private
CrossFit: 5:00 AM
1 x 2 @ 105 lbs
15
Ian
Gott
4:30 PM CrossFit
1 x 2 @ 70 lbs
failed 75
Female Clients
1
Alyssa
Stookey
4:30 PM CrossFit
1 x 2 @ 170 lbs
1st time going OH in long time due to wrist injury
2
Anna
Silbaugh
CrossFit: 10:00 AM
1 x 2 @ 165 lbs
all touch n go 105,115,125,135,145,155,165
3
Jessica
Davis
4:30 PM CrossFit
1 x 2 @ 145 lbs
4
Alicia
Higginbotham
Open Gym 11am - 1pm
1 x 2 @ 135 lbs
comp saturday!
5
Liz
Gilbert
4:30 PM CrossFit
1 x 2 @ 130 lbs
6
Lauren
Taylor
4:30 PM CrossFit
1 x 2 @ 125 lbs
7
Brittany
Brooks
CrossFit: 10:00 AM
1 x 2 @ 115 lbs
120 x1
7
Jessie-Lee
Nichols
CrossFit: 10:00 AM
1 x 2 @ 115 lbs
Split jerks. 65, 75, 85, 95, 105, 110, 115
7
Melissa
Freese
4:30 PM CrossFit
1 x 2 @ 115 lbs
75-85-85-95-95-105-115
8
Michelle
Whitten
CrossFit: 5:00 AM
1 x 2 @ 110 lbs
9
Tiffany
Batson
6:00 AM CrossFit
1 x 2 @ 100 lbs
10
Megan
Gott
4:30 PM CrossFit
1 x 2 @ 70 lbs
failed 75
11
Linda
Paquer
4:30 PM CrossFit
1 x 2 @ 40 lbs
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