Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Split Jerk

Metcon

Settings

Workout

3/20/2017

Yoga/Mobility

Lat Mobility.
-Foam Roll
OR
-Band

Warm-up

Jerk Warm-up

Mark Foot Placement for split or push Jerks. Spend 5 min and Practice footwork without a bar.

Then

3 Rounds with an empty barbell or pvc
5 Strict Press
5 Push Press
5 Push Jerk
5 Split Jerk

Skill/Strength

Split Jerk (5x3)

Split Jerk

WOD

Metcon (Time)

5 Rounds for time
10 KB/DB Clean and Jerk, 50-53/35
3 Muscle-ups OR 6 Pull-ups + 6 Push-ups

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

Whiteboard:

Monday, March 20, 2017

Male Clients

1

Peter
Kober

5:20 AM CrossFit

5 x 3 @ 175 lbs

95, 135, 155, 175, 2 attempts at 185 2x only

2

LLOYD
HARRIS

4:10PM CrossFit

5 x 3 @ 165 lbs

2x3 @ 185lb

3

Gary the Snail
(Sean Gresham)

Lift Sesh w/ Jared 3PM-4P...

5 x 3 @ 155 lbs

4

Matt
Elbus

9:30 AM CrossFit

5 x 3 @ 135 lbs

65, 75, 85, 95, 105, 115

5

Tom
Wire

4:10PM CrossFit

5 x 3 @ 125 lbs

6

Cyrus
Medrano

5:20 PM CrossFit

2 x 3 @ 155 lbs

6

Kevin
Martinez

Lift Sesh w/ Jared 3PM-4P...

2 x 3 @ 185 lbs

6

Freddy
Aubert

5:20 AM CrossFit

1 x 3 @ 145 lbs

135lbs, 125lbs x 3

6

Jordan
Brewer

Open Gym 5:20AM-10:30AM

1 x 3 @ 195 lbs

175, 185x3, 195

Female Clients

1

Christina
Tovar

9:30 AM CrossFit

5 x 3 @ 105 lbs

2

Lauren
Leet

6:30 PM CrossFit

5 x 3 @ 95 lbs

started at 55, increased by 10# per rd

3

Private

5:20 PM CrossFit

5 x 3 @ 75 lbs

4

Nicole
Dues

5:20 PM CrossFit

10 x 3 @ 65 lbs

subset wtih 5 front squats

5

Heather
Powell

4:10PM CrossFit

5 x 3 @ 55 lbs

6

Andrea
Sierra

5:20 AM CrossFit

5 x 3 @ 35 lbs

7

Brittany
Pickard

5:20 AM CrossFit

4 x 3 @ 75 lbs

1x3@ 55 1x3@ 65

7

Brianne
LeBlanc

4:10PM CrossFit

3 x 3 @ 95 lbs

1x3-65, 1x3-85, then 95

7

Private

4:10PM CrossFit

3 x 3 @ 65 lbs

7

Destinee
Medrano

9:30 AM CrossFit

2 x 3 @ 95 lbs

85,80,80

7

Emily
Hilton

9:30 AM CrossFit

2 x 3 @ 80 lbs

75, 2x3 70

7

Katie
Jaquet

4:10PM CrossFit

2 x 3 @ 95 lbs

3x3 85lbs

7

Laiken
Williams

Open Gym 5:20AM-10:30AM

2 x 3 @ 65 lbs

40-1, 50-1, 55-1, 65-2

7

Buffie
Plack

6:30 PM CrossFit

1 x 3 @ 55 lbs

4x3@50 worked on form