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Components

Push Jerk

Metcon

Settings

Workout

Laid Back

Remember if you are doing 19.3 on Saturday to take it easy today. Break a sweat, move well, and feel good

Strength/Skill

A: Push Jerk (EMOM 8x2 @75%.)

Push Jerk

Metcon

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12

15/12 cal row or bike
10 hang pwr clean (75/55)
5 Toes to Bar

L3=65/45
L2=55/35 knee raises
L1=10 romanian deadlift 65/45 and knee raises

Remember; light weights can provide a false sense of security. If doing 19.3 Saturday break sets up. Keep heart rate low. Have fun.

Accessory Work

C: Metcon (No Measure)

5 minutes stretching/rolling
5 minutes breathing

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

Whiteboard:

Friday, March 08, 2019

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

8 x 2 @ 205 lbs

2

Brian
Rogers

6:00 CrossFit Group Clase...

8 x 2 @ 135 lbs

2

Greg
Barber

6:00 CrossFit Group Clase...

8 x 2 @ 135 lbs

3

Bernie
Mowbray

6:00 CrossFit Group Clase...

8 x 2 @ 125 lbs

3 @ 95#, 5 @ 125

3

Bradley
Cooke

1:00PM CrossFit Group Cla...

8 x 2 @ 125 lbs

3

Justin
Van Zyl

CrossFit: 7:00 AM

8 x 2 @ 125 lbs

3

Scott
Stalls

8:45 CrossFit Group Class...

8 x 2 @ 125 lbs

3

Shane
Higgins

5:00PM CrossFit Group Cla...

8 x 2 @ 125 lbs

4

Nathan
Graff

6:00 CrossFit Group Clase...

8 x 2 @ 115 lbs

5

Paul
Ragan

1:00PM CrossFit Group Cla...

8 x 2 @ 105 lbs

6

Tevis
Blom

CrossFit: 7:00 AM

8 x 2 @ 95 lbs

Female Clients

1

Kimberly
Grenier

5:00PM CrossFit Group Cla...

8 x 2 @ 125 lbs

2

Shelby
Morge

5:00PM CrossFit Group Cla...

8 x 2 @ 110 lbs

3

Heather
Metzler

5:00PM CrossFit Group Cla...

8 x 2 @ 95 lbs

3

Lindsey
Gerkens

8:45 CrossFit Group Class...

8 x 2 @ 95 lbs

3

Rachel
Rakes

8:45 CrossFit Group Class...

8 x 2 @ 95 lbs

4

Cherie
Borders

8:45 CrossFit Group Class...

8 x 2 @ 85 lbs

4

Christine
Abbata

CrossFit: 7:00 AM

8 x 2 @ 85 lbs

4

Jeanette
Egerer

1:00PM CrossFit Group Cla...

8 x 2 @ 85 lbs

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

8 x 2 @ 85 lbs

Granny day 👵🏼🙌🏻

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

8 x 2 @ 80 lbs

6

Amanda
Michael

5:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

6

Anna
Zarn

5:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

6

Katie
Ragan

1:00PM CrossFit Group Cla...

8 x 2 @ 75 lbs

7

Christine
Cadwallader

8:45 CrossFit Group Class...

8 x 2 @ 65 lbs

7

Jessica
Weinkle

5:00PM CrossFit Group Cla...

8 x 2 @ 65 lbs

7

Pam
Stalls

CrossFit: 7:00 AM

8 x 2 @ 65 lbs

7

Rachel
Hatfield

1:00PM CrossFit Group Cla...

8 x 2 @ 65 lbs

Could have been heavier; maybe 75

8

Debbie
Bolz

1:00PM CrossFit Group Cla...

8 x 2 @ 55 lbs

Shoulders 😞

8

Isabella
Schwenker

8:45 CrossFit Group Class...

8 x 2 @ 55 lbs

8

Karla
Fierimonte

8:45 CrossFit Group Class...

8 x 2 @ 55 lbs

8

Monica
Jacobs

8:45 CrossFit Group Class...

8 x 2 @ 55 lbs

9

Blair
Williams

6:00 CrossFit Group Clase...

8 x 2 @ 45 lbs