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Components

Clean and Jerk

Metcon

Settings

Workout

Rope Climbs + Clean and Jerks

Warm-up

250m Row
15 GHD Hip Extensions
20 Banded Squats
15 Banded External Rotations w/ Press
15 Palloff Presses/ side
0:30 Side Plank/ side
1:00 Handstand "Stuff"
10 Front Squats (45/35)
10 B/N Shoulder Press (45/35)
10 Good Mornings (45/35)

Clean and Jerk (3 reps E2M x 7)

To be done in a "relentless singles" type fashion. There should not be more than 5 seconds between each lift.

Metcon (Time)

5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Rx+
Men: 135-165-185-205-225 lb.
Women: 105-125-135-145-155 lb.

Rx
Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.

Scaled
Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.

Scaling Rope Climbs:
1 Rope Climb = 5 Rope K2E
*if ropes are in high demand, alternate back and forth with another person. It's expected that you will need rest at some point as the weights get heavier. You can always load the next weight on the bar while waiting for a rope to free up too.

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

Whiteboard:

Monday, February 26, 2018

Male Clients

1

Scott
Kellner

6am CrossFit

1 x 3 @ 245 lbs

2

Brian
Kalmenson

6am CrossFit

1 x 1 @ 225 lbs

2

Mike
Tighe

4pm CrossFit

1 x 1 @ 225 lbs

2

Tom
Brown

4pm CrossFit

1 x 1 @ 225 lbs

3

Brandon
Wright

12pm CrossFit

1 x 2 @ 205 lbs

Missed 3rd rep

3

Private

5pm CrossFit

1 x 1 @ 205 lbs

4

Private

6am CrossFit

1 x 3 @ 195 lbs

4

Dan
Chavez

12pm CrossFit

1 x 3 @ 195 lbs

5

Fernando
Flores

6pm CrossFit

1 x 3 @ 185 lbs

5

Ilya
Zavalov

12pm CrossFit

1 x 2 @ 185 lbs

5

Olivier
Derei

7pm CrossFit

1 x 1 @ 185 lbs

5

Scott
Wasowski

5pm CrossFit

1 x 1 @ 185 lbs

6

Private

4pm CrossFit

2 x 3 @ 175 lbs

6

AJ!
Isabelo

6am CrossFit

1 x 3 @ 175 lbs

i can jerk it now =)

6

Frank!e
Armas

12pm CrossFit

1 x 1 @ 175 lbs

Got 185 x1

7

Ryan
Goderre

5pm CrossFit

2 x 3 @ 170 lbs

8

Ramon
Ulloa

5pm CrossFit

1 x 1 @ 165 lbs

8

Robby
Tabellija

12pm CrossFit

1 x 1 @ 165 lbs

9

Bill
Curci

5pm CrossFit

1 x 3 @ 155 lbs

9

Galen
Hernandez

12pm CrossFit

1 x 3 @ 155 lbs

9

Adam
Gelfand

12pm CrossFit

1 x 1 @ 155 lbs

9

Yannick
Bayingana

6pm CrossFit

1 x 1 @ 155 lbs

10

Andrés
Herrera

8am CrossFit

1 x 3 @ 145 lbs

10

Craig
Tino

7am CrossFit

1 x 3 @ 145 lbs

11

Nate
Cobb

8am CrossFit

1 x 3 @ 135 lbs

Felt light

11

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 135 lbs

12

Adrian
de Arriba

4pm CrossFit

1 x 3 @ 115 lbs

13

Bailey
Bell

7pm CrossFit

1 x 3 @ 105 lbs

13

Iain
Fulton

7am CrossFit

1 x 1 @ 105 lbs

cleans only. left shoulder

13

Tyler
Eickmann

5pm CrossFit

1 x 1 @ 105 lbs

14

Ryan
Reynolds

7pm CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Heather
Dunn

6pm CrossFit

1 x 3 @ 135 lbs

2

ashley
green

6pm CrossFit

2 x 3 @ 130 lbs

3

Kim
McGrath

5pm CrossFit

1 x 3 @ 125 lbs

1 rep at 130

3

Steph
Jarosz

7am CrossFit

1 x 3 @ 125 lbs

4

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 120 lbs

3 @ 115

5

Maria
Mercado

6pm CrossFit

7 x 3 @ 115 lbs

5

Alicia
Dolan

7am CrossFit

1 x 1 @ 115 lbs

5

Leigh
Bryant

6am CrossFit

1 x 1 @ 115 lbs

6

Private

5pm CrossFit

1 x 3 @ 110 lbs

6

Jen
Carroll

4pm CrossFit

1 x 1 @ 110 lbs

7

Edna
Castaneda

6pm CrossFit

1 x 3 @ 105 lbs

7

Kait
Pollen

6pm CrossFit

1 x 3 @ 105 lbs

90, 95, 105

7

Samantha
Berenter

12pm CrossFit

1 x 3 @ 105 lbs

8

Janelle
Humphrey

6am CrossFit

1 x 3 @ 100 lbs

9

Kelly
Hill

6pm CrossFit

1 x 1 @ 95 lbs

10

Courtney
Roberts

6pm CrossFit

1 x 1 @ 90 lbs

11

Dani
Simpson

6pm CrossFit

1 x 3 @ 85 lbs

11

Donica
Ryder ⛵️

6am CrossFit

1 x 3 @ 85 lbs

pathetic. tired from weekend

11

Danielle
Barragan

5pm CrossFit

1 x 1 @ 85 lbs

11

Vienna
Kaiser

8am CrossFit

1 x 1 @ 85 lbs

12

Janis
Green

7am CrossFit

1 x 3 @ 80 lbs

Sore knee

13

Cheryl
DeGrasse

7pm CrossFit

1 x 3 @ 75 lbs

others between 55 and 75

13

Laura
Ringgold

4pm CrossFit

1 x 1 @ 75 lbs

13

Paige
Escamilla

5pm CrossFit

1 x 1 @ 75 lbs

13

Sandra
Mendez

5pm CrossFit

1 x 1 @ 75 lbs

13

Theresa
Brinsa

8am CrossFit

1 x 1 @ 75 lbs

getting old,feeling weekend

14

Beth
Gray

12pm CrossFit

1 x 1 @ 70 lbs

15

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 52 lbs