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Components

Power Clean

Metcon

DB Rows

Settings

Workout

DB Rows + KB Werk

Warm-up

2 Rounds of:
10 Playboys / arm
10 Scap Pull-ups
15 Banded Face Pulls
THEN
0:30 GHD Supine Hold
0:30 GHD Prone Hold

An in-depth breakdown of the Kettlebell Swing + Clean & Jerk

Strength

Power Clean (1 every 1:15 x 8 sets)

Increasing weight throughout

Metcon

Metcon (Time)

Buy-in: 400m Run
3 Rounds of:
20 Alt. Single Arm RKBS
20 Alt. Single Arm Clean and Jerk
Cash-out: 400m Run

Rx: 53/35
Rx+: 62/44

*Alternate RKBS & Clean and Jerks every 5 reps!!

(15 Minute Cap)

Accessory Work

DB Rows (Build to Heaviest 10)

10 minutes
1 DB per hand. While one arm holds the contraction, the other performs 10 reps. On the 10th rep, the repping arm holds the contraction while the contraction arm now performs 10 reps.

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Front Delts / side
1 min Banded Lat Stretch / side
2 min Wishbone Stretch
2 min Pigeon Stretch / side

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

Whiteboard:

Wednesday, March 04, 2020

Male Clients

1

David
Paladino

12pm CrossFit

1 x 1 @ 245 lbs

2

Fabricio
🦍

12pm CrossFit

1 x 1 @ 226 lbs

3

Tyler
Eickmann

8am CrossFit

1 x 2 @ 225 lbs

1st rep looked bad. 2nd had better form.

4

Adam
Gelfand

12pm CrossFit

1 x 1 @ 215 lbs

4

Jaimeson
Pollen

5pm CrossFit

1 x 1 @ 215 lbs

5

Private

6am CrossFit

1 x 1 @ 205 lbs

5

Ramon
Ulloa

5pm CrossFit

1 x 1 @ 205 lbs

5

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 205 lbs

6

Bill
Curci

4pm CrossFit

1 x 1 @ 200 lbs

7

Brad
Damon

6am CrossFit

1 x 1 @ 195 lbs

7

Brandon
Thorsten

8am CrossFit

1 x 1 @ 195 lbs

8

Eric
Otero

5pm CrossFit

1 x 1 @ 190 lbs

9

John
King

12pm CrossFit

1 x 1 @ 185 lbs

took a few tries but i got it!

9

Nate
Cobb

12pm CrossFit

1 x 1 @ 185 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 1 @ 175 lbs

10

Frank!e
Armas

5pm CrossFit

1 x 1 @ 175 lbs

11

Ahmed
Dahir

7am CrossFit

1 x 1 @ 165 lbs

11

Chris
Christian

6am CrossFit

1 x 1 @ 165 lbs

failed at 185 twice

11

Kevin
Henderson

12pm CrossFit

1 x 1 @ 165 lbs

12

Chad
Baker

12pm CrossFit

1 x 1 @ 155 lbs

12

Jordan
Hershberger

5pm CrossFit

1 x 1 @ 155 lbs

12

Michael
SYLLIAASEN

5pm CrossFit

1 x 1 @ 155 lbs

13

Vincent
Lopez

8am CrossFit

1 x 1 @ 140 lbs

14

Ryan
Gift

6am CrossFit

1 x 1 @ 120 lbs

15

Eduardo
Anguiano Lopez

7am CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 160 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 1 @ 155 lbs

PC+jerk, no belt. felt easy.

3

Kym
Janke

4pm CrossFit

1 x 1 @ 145 lbs

4

Alyssa
Telles-Nolan

8am CrossFit

2 x 1 @ 140 lbs

4

Ruth
Rittermann

6am CrossFit

1 x 1 @ 140 lbs

failed #145 twice and #142 once.

5

Patrisha
Wilson

7am CrossFit

1 x 1 @ 135 lbs

(every 1:15) felt light

6

Kim
McGrath

12pm CrossFit

1 x 1 @ 130 lbs

7

Camille
Chamberlen

8am CrossFit

1 x 1 @ 125 lbs

7

kasey
stark

5pm CrossFit

1 x 1 @ 125 lbs

squat cleaned 135

7

Lisa
Gift

4pm CrossFit

1 x 1 @ 125 lbs

8

Alissa
Cobb

6am CrossFit

1 x 1 @ 115 lbs

8

Melissa
Gomez

7am CrossFit

1 x 1 @ 115 lbs

120 so close

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 115 lbs

HHC

9

Kait
Pollen

5pm CrossFit

1 x 1 @ 110 lbs

10

Beth
Gray

4pm CrossFit

1 x 1 @ 100 lbs

10

Kaitlin
Woods

6pm CrossFit

1 x 1 @ 100 lbs

10

Veronica
King

12pm CrossFit

1 x 1 @ 100 lbs

11

Esmeralda
Bernal

6pm CrossFit

1 x 1 @ 90 lbs

12

Nakisha
Sivers

6pm CrossFit

1 x 1 @ 85 lbs

13

Tana
Potter

12pm CrossFit

1 x 1 @ 51 lbs

14

Jaymee
Rivera

12pm CrossFit

1 x 1 @ 25 lbs

15

April
Hernandez

8am CrossFit

1 x 1 @ 0 lbs

good mornings