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Components

Clean and Jerk

Metcon

Settings

Workout

Monday

Warm-up

1 min saddle archer
1 min down dog

10/10 deadbugs
10 glute bridge
5 bootstrappers
5 up downs
10 DB RDL
5/5 SA DB Press

Barbell Prep

Strength

Clean and Jerk (5 x 2)

Clean and Jerk

*2 sec pause at the knee (demo: https://youtu.be/nbFWGZyo_sg)

Take 7-8 min to build

Working sets 70-75%

Week 1 of 6

20 min clock

Metcon

Metcon (Time)

4 Rounds
6 Devils Press (35/10)(20/15)
12 Back Squats (155/105)(135/95)

11 min cap

RX+
5 rounds
50/35
185/125

Scaled
Less weight
3 rounds

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

Whiteboard:

Monday, March 21, 2022

Male Clients

1

Lex
Egea

6:00 AM CrossFit

5 x 2 @ 255 lbs

pc+j

2

James
Wall

8:30 AM CrossFit

5 x 2 @ 225 lbs

takin it easy

3

Joe
Wojnarwsky

5:30 PM CrossFit

5 x 2 @ 205 lbs

4

Bruce
Vredenburg

5:00 AM CrossFit

5 x 2 @ 185 lbs

4

Hunter
Kiker

5:00 AM CrossFit

5 x 2 @ 185 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

5 x 2 @ 155 lbs

5

Steven
Woelke

4:30 PM CrossFit

5 x 2 @ 155 lbs

6

Kenneth
Smith

6:00 AM CrossFit

5 x 2 @ 105 lbs

70% 1rm

7

Evan
Baker

5:00 AM CrossFit

5 x 2 @ 95 lbs

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

5 x 2 @ 135 lbs

2

Bri
Pichler

4:30 PM CrossFit

5 x 2 @ 125 lbs

3

Shayna
Rogers

4:30 PM CrossFit

5 x 2 @ 115 lbs

4

Katie
Cuson

5:00 AM CrossFit

5 x 2 @ 105 lbs

4

Lacy
McKinley

4:30 PM CrossFit

5 x 2 @ 105 lbs

4

Melissa
Pusey

6:00 AM CrossFit

5 x 2 @ 105 lbs

4

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

5 x 2 @ 105 lbs

5

Carmen
Thompson

5:30 PM CrossFit

5 x 2 @ 95 lbs

5

Jackie
Morell

5:00 AM CrossFit

5 x 2 @ 95 lbs

6

Codi
Ready

8:30 AM CrossFit

5 x 2 @ 85 lbs

6

Emily
Werner

5:30 PM CrossFit

5 x 2 @ 85 lbs

6

Kimberly
Krohn

8:30 AM CrossFit

5 x 2 @ 85 lbs

6

Leigh
Green

8:30 AM CrossFit

5 x 2 @ 85 lbs

6

Sidney
Ladd

4:30 PM CrossFit

5 x 2 @ 85 lbs

7

Rachel
Lawes

4:30 PM CrossFit

5 x 2 @ 80 lbs

8

Heather
Williams

5:00 AM CrossFit

5 x 2 @ 75 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

5 x 2 @ 65 lbs

10

Paige
Darrow

6:30 PM CrossFit

5 x 2 @ 55 lbs

11

Chere
Swift

5:30 PM CrossFit

5 x 2 @ 40 lbs