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Components

Push Jerk

Metcon

Settings

Workout

Let Me Blow Ya Mind

Warm-up

3 Rounds of:
:30 SkiErg
:30 Handstand Hold (DB OH Static Hold)
:30 Pushups
:30 Sots Press

Then...

(3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup/positional exercise, the focus is not on heavy weight.

Weightlifting

Push Jerk (6 x 3)

Push Jerk

(6 sets):
Push Jerk x 3 reps

Suggested loading per set (by %): 65, 70, 73, 76, 78, 80

Metcon

Metcon (5 Rounds for reps)

Against a 2-minute running clock…
12/10 Calories of Assault Bike
Max Reps of Devil Press (50/35) in remaining time

Rest 2 minutes, and repeat for a total of five sets.

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

Whiteboard:

Friday, February 21, 2020

Male Clients

1

Brad
Robert

6:15AM CrossFit

1 x 3 @ 185 lbs

1

Chris
Mondero

Remote Athlete

1 x 3 @ 185 lbs

2

Seth
Eubanks

6:15AM CrossFit

1 x 3 @ 175 lbs

3

Chuck
Lambertz

6:15AM CrossFit

1 x 3 @ 155 lbs

3

Justin
Ferrell

5:00PM CrossFit

1 x 3 @ 155 lbs

4

Jay
Lowell

5:00PM CrossFit

1 x 3 @ 125 lbs

Female Clients

1

Amber
Lambertz

5:15AM CrossFit

1 x 3 @ 145 lbs

1

Kayla
Garst

6:15AM CrossFit

1 x 3 @ 145 lbs

2

Cierra
Mondero

Remote Athlete

1 x 3 @ 125 lbs

2

Mallory
Robert

5:15AM CrossFit

1 x 3 @ 125 lbs

65, 85, 95, 105, 115, 125

3

Jenny
Bauer

6:00PM CrossFit

1 x 3 @ 120 lbs

4

Private

5:15AM CrossFit

1 x 3 @ 95 lbs

4

Joni
Wahlmeier

5:00PM CrossFit

1 x 3 @ 95 lbs

4

Laura
Barta

6:00PM CrossFit

1 x 3 @ 95 lbs

4

Lori
Weber

5:00PM CrossFit

1 x 3 @ 95 lbs

4

Teggan
Workman

5:00PM CrossFit

1 x 3 @ 95 lbs

5

Candace
Lister

5:15AM CrossFit

1 x 3 @ 90 lbs

6

Karla
Damman

5:15AM CrossFit

1 x 3 @ 75 lbs

7

Alisha
Sipe

6:15AM CrossFit

1 x 3 @ 70 lbs

7

Cynthia
Atwell

6:15AM CrossFit

1 x 3 @ 70 lbs

8

Nicki
Reed

5:15AM CrossFit

2 x 3 @ 60 lbs