Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

3 Power Cleans + 3 Fr ...

Metcon

Settings

Workout

Barbell Cycling

Warm-up

2:00 Assault Bike
5 Burpees
5 Scap Pullups
10 Cossack Squats
10 GHD Hip Ext
20 Banded Squats
20 Walking Lunges

Grab a barbell
The remainder of the warmup will be guided by the coach followed by in depth breakdown of:
Power Clean + Front Squat + Split Jerk

Weightlifting

cmplx: 3 Power Cleans + 3 Front Squats + 1 Jerk (Every 90 Seconds x 8 Sets)

Building in weight throughout

Metcon

Metcon (AMRAP - Rounds and Reps)

Every 2 minutes for as long as possible complete:
(From 00:00-2:00)
2 Rope Climbs (20'/15')
2 Front Squats (185/125)

(From 2:00- 4:00)
2 Rope Climbs (20'/15')
4 Front Squats (185/125)

(From 4:00- 6:00)
2 Rope Climbs (20'/15')
6 Front Squats (185/125)

Continue adding 2 Reps to the Front Squat each interval for as long as you are able to make it within the 2 minute window.

If you cannot perform 2 rope climbs in a minute or less to start, sub for 1. If you cannot perform any rope climbs, the sub is 6 strict pull-ups + 6 knees-to-elbows for the 2 rope climbs.
All front squats are from the floor. Choose a weight that would be a heavy 10-rep type of weight. The goal is to make it AT LEAST 4 rounds. If you fall short, there is a 25 burpee penalty for each round short.

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

Whiteboard:

Monday, March 04, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 1 @ 255 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 225 lbs

ran outta breath

2

Davey
Melzer

5pm CrossFit

1 x 1 @ 225 lbs

2

Trenton
Mulder

5pm CrossFit

1 x 1 @ 225 lbs

3

Brian
Kalmenson

6am CrossFit

1 x 1 @ 205 lbs

3

Brian
Kent

5pm CrossFit

1 x 1 @ 205 lbs

3

Private

5pm CrossFit

1 x 1 @ 205 lbs

3

Jim
Pinkerton

6am CrossFit

1 x 1 @ 205 lbs

4

AJ!
Isabelo

6am CrossFit

1 x 1 @ 176.4 lbs

5

Nate
Cobb

8am CrossFit

1 x 1 @ 165 lbs

5

Robby
Tabellija

12pm CrossFit

1 x 1 @ 165 lbs

failed jerk @185

6

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 155 lbs

6

Salvador
Urena

4pm CrossFit

1 x 1 @ 155 lbs

7

Jaimeson
Pollen

7am CrossFit

1 x 1 @ 150 lbs

8

Chris
Aldrich

6am CrossFit

1 x 1 @ 145 lbs

8

Frank!e
Armas

5pm CrossFit

1 x 1 @ 145 lbs

8

Joshua
Holmes

12pm CrossFit

1 x 1 @ 145 lbs

Shouldve went heavier...

8

Ryan
Holcombe

7pm CrossFit

1 x 1 @ 145 lbs

8

Zach
Jones

12pm CrossFit

1 x 1 @ 145 lbs

9

Bill
Curci

4pm CrossFit

3 x 1 @ 135 lbs

9

Andrés
Herrera

8am CrossFit

1 x 1 @ 135 lbs

work on the jerk (not pushing... focus on the drop)

9

Lenny
T

5pm CrossFit

1 x 1 @ 135 lbs

9

Nathan
Thompson

12pm CrossFit

1 x 1 @ 135 lbs

9

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 135 lbs

10

Private

6pm CrossFit

2 x 1 @ 125 lbs

10

Fabricio
🦍

12pm CrossFit

1 x 1 @ 125 lbs

11

Chad
Baker

12pm CrossFit

1 x 1 @ 115 lbs

3 Power Cleans + 3 Front Squats + 1 Jerk

12

Jet
Javelet

5pm CrossFit

1 x 1 @ 110 lbs

13

S.W
SHIM

12pm CrossFit

1 x 1 @ 100 lbs

14

Steven
Bui

7pm CrossFit

1 x 3 @ 65 lbs

15

Dominic
Pardini

4pm CrossFit

1 x 125 @ 0 lbs

back foot strike first

Female Clients

1

Steph
Jarosz

12pm CrossFit

1 x 1 @ 125 lbs

2

ashley
green

6pm CrossFit

1 x 1 @ 120 lbs

3

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 115 lbs

3

Kim
McGrath

4pm CrossFit

1 x 1 @ 115 lbs

failed push jerk on 125# - should have split! Have a game plan.

3

Patricia
Brown

6pm CrossFit

1 x 1 @ 115 lbs

4

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 110 lbs

5

Brenna
Jarrells

4pm CrossFit

1 x 1 @ 95 lbs

5

Deandra
Van Houten

5pm CrossFit

1 x 1 @ 95 lbs

5

Genesis
Dejesus

6pm CrossFit

1 x 1 @ 95 lbs

jerk is unstable.

5

Kait
Pollen

7am CrossFit

1 x 1 @ 95 lbs

6

Becca
Chang

6pm CrossFit

8 x 7 @ 85 lbs

Worked up from 65

6

Camille
Chamberlen

7am CrossFit

1 x 1 @ 85 lbs

6

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

scaled to one rope climb per round

6

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 85 lbs

6

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 85 lbs

HHC from rack

7

Alissa
Cobb

6am CrossFit

1 x 1 @ 80 lbs

jerk form

7

Laura
Ringgold

4pm CrossFit

1 x 1 @ 80 lbs

Stopped at 6th round

7

Patti
Gerckens

8am CrossFit

1 x 1 @ 80 lbs

7

Tammy
Nguyen

8am CrossFit

1 x 1 @ 80 lbs

8

Sharon
Yoon 🦄

12pm CrossFit

8 x 7 @ 75 lbs

Scaled Green band pullups Knee to Elbow Bar

8

Lisa
Gift

5pm CrossFit

2 x 1 @ 75 lbs

8

Private

12pm CrossFit

1 x 1 @ 75 lbs

8

Janis
Green

7am CrossFit

1 x 1 @ 75 lbs

8

kasey
stark

5pm CrossFit

1 x 1 @ 75 lbs

9

Beth
Gray

12pm CrossFit

1 x 1 @ 70 lbs

10

Vienna
Kaiser

8am CrossFit

1 x 1 @ 65 lbs

11

Ana
Lozano

12pm CrossFit

8 x 7 @ 55 lbs

12

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 48 lbs