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Clean & Jerk Complex

Pull Your Weight

Settings

Workout

WOD - Thursday, March 15, 2018

Warm-up

3 Minutes of Variable Rowing
Mobilize Front Rack (Banded Stretches)

Burgener for Clean & Jerk w/PVC

Rep as needed
Hang Power Clean
Power Clean
Hang Squat Clean
Split Jerk

Review Complex

Weightlifting

Clean & Jerk Complex (Work up to a heavy 2 reps of the complex)

Squat Clean + Hang Power Clean + Split Jerk

Add weight as technique allows

Metcon

Pull Your Weight (AMRAP - Rounds and Reps)

AMRAP 18 - Partner WOD

30 DB Snatches (50/35)
15 Deadlifts (225/155)
5 Rope Climbs (2:1 Progressions)

Rx 55+= (35/20); (185;115)
Rx+= (255/185)
Team reps. One partner working at a time. Partition reps as needed.

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Whiteboard:

Thursday, March 15, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

1 x 2 @ 195 lbs

2

Brandon
Henry

5:00 AM CrossFit

1 x 2 @ 185 lbs

2

Private

4:30 PM CrossFit

1 x 2 @ 185 lbs

2

Tom
Boyle

5:00 AM CrossFit

1 x 2 @ 185 lbs

3

Rich
Marino

4:30 PM CrossFit

1 x 2 @ 175 lbs

4

Chris
Davis

4:30 PM CrossFit

1 x 2 @ 155 lbs

Felt heavy!

4

Chris
Lenox

10:00 AM CrossFit

1 x 2 @ 155 lbs

4

Christian
Acosta

5:30 PM CrossFit

1 x 2 @ 155 lbs

5

Mike
Brown

5:00 AM CrossFit

1 x 2 @ 145 lbs

6

Clint
VanHoy

6:00 AM CrossFit

1 x 2 @ 140 lbs

7

Jeff
Austin

8:00 AM CrossFit

1 x 2 @ 135 lbs

8

Alex
Karpinski

7:30 PM CrossFit

1 x 2 @ 125 lbs

8

Keith
Jones

5:30 PM CrossFit

1 x 2 @ 125 lbs

My back is not happy

9

Robin
Gautham Mu ...

6:00 AM CrossFit

1 x 2 @ 115 lbs

Female Clients

1

Cindy
Manning

5:30 PM CrossFit

1 x 2 @ 135 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

1 x 2 @ 125 lbs

3

Dana
Boyle

5:30 PM CrossFit

1 x 2 @ 120 lbs

3

Kasey
Kohring

5:30 PM CrossFit

1 x 2 @ 120 lbs

4

Saskia
Arnesen

10:00 AM CrossFit

1 x 2 @ 100 lbs

5

Private

4:30 PM CrossFit

1 x 2 @ 95 lbs

6

Alexis
Angier

8:00 AM CrossFit

1 x 2 @ 85 lbs

6

Allison
Elliott

5:00 AM CrossFit

1 x 2 @ 85 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 2 @ 85 lbs

6

Lori
Adkins

5:00 AM CrossFit

1 x 2 @ 85 lbs

6

Michelle
Vaughn

4:30 PM CrossFit

1 x 2 @ 85 lbs

6

Rachel
Blackwell

8:00 AM CrossFit

1 x 2 @ 85 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 2 @ 80 lbs

8

Lily
Anderson

8:00 AM CrossFit

1 x 2 @ 75 lbs

9

America
Jones

7:30 PM CrossFit

1 x 2 @ 65 lbs

9

Amy
Linton

10:00 AM CrossFit

1 x 2 @ 65 lbs

9

Karlye
Ramer

10:00 AM CrossFit

1 x 2 @ 65 lbs

9

Kerry
Welch

10:00 AM CrossFit

1 x 2 @ 65 lbs

9

Monica
Lee

7:30 PM CrossFit

1 x 2 @ 65 lbs

10

Marcy
Butler

8:00 AM CrossFit

1 x 2 @ 55 lbs

10

Michelle
Gillespie

8:00 AM CrossFit

1 x 2 @ 55 lbs

:( ankle wont bend, UGH!!!