Public Whiteboard

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Components

Push Jerk

Metcon

3.20.20

Warm Up
20 Calories
10/10 KB Shoulder press
100m OH KB carry

Push Jerk ( Every 2:30 x 4, 6 Push Jerk)

Push Jerk

Build across 4 sets to a heavy 6 reps

Metcon (Time)

4 Rounds For Time(12min CAP)

75 Dubs or 150 Singles
15 Hang Squat Cleans

Moderate wight on the barbell today. You should be able to get 5 or more unbroken reps.

Cool Down
Coach led stretches

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

Whiteboard:

Friday, March 20, 2020

Male Clients

Costa
Poulias

8:00 am CrossFit

1 x 6 @ 155 lbs

Ken
Saksa

8:00 am CrossFit

1 x 6 @ 145 lbs

Jay
Parenteau

8:00 am CrossFit

1 x 6 @ 105 lbs

needs work

Female Clients

Lynsey
Hathcock

6:00 am CrossFit

1 x 6 @ 135 lbs

Jean
Schumacher

5:00 AM CrossFit

1 x 6 @ 85 lbs

Marilyn
Stein

8:00 am CrossFit

1 x 6 @ 75 lbs

Terri
Thomas

6:00 am CrossFit

1 x 6 @ 75 lbs

Lori
Bevins

6:00 am CrossFit

1 x 6 @ 65 lbs