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Components

Clean and Jerk

Metcon

Settings

Workout

Monday

Warm-up

1 min pigeon
1 min thread the needle

5 up downs
5 BB Good mornings
5/5 lunge w/ twist
5 BB Strict Press
5/5 straight leg kicks
5 BB Deadlifts
5/5 open and close the gate
5 front squats

Review clean & jerk

Strength

Clean and Jerk (4 x 2)

Clean and Jerk

*2 sec pause at knee

*Working sets at 75-80% (10-15lbs more than last week)

20 min clock

Metcon

Metcon (Time)

For time
12-8-4-8-12
Thrusters (95/65)(75/55)
Deadlifts

*Perform 5 burpees every minute including 3,2,1 Go

10 min cap

RX+
115/85

Scaled
Less weight
Fewer burpees

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

Whiteboard:

Monday, March 28, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 205 lbs

1

Jason
henry

8:30 AM CrossFit

1 x 2 @ 205 lbs

2

Dustin
Allen

4:30 PM CrossFit

1 x 2 @ 200 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

1 x 2 @ 195 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 195 lbs

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 2 @ 185 lbs

5

Steven
Woelke

8:30 AM CrossFit

4 x 2 @ 165 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 135 lbs

7

Kenneth
Smith

5:30 PM CrossFit

1 x 2 @ 115 lbs

8

Alexander
Rios

8:30 AM CrossFit

1 x 2 @ 105 lbs

9

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 100 lbs

10

scott
Tyler

4:30 PM CrossFit

4 x 2 @ 85 lbs

Female Clients

1

Jordyn
Bennett

4:30 PM CrossFit

4 x 2 @ 125 lbs

1

Shayna
Rogers

4:30 PM CrossFit

4 x 2 @ 125 lbs

2

Tiara
(Tee) Kuts ...

8:30 AM CrossFit

4 x 2 @ 115 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 2 @ 115 lbs

2

Melissa
Pusey

6:00 AM CrossFit

1 x 2 @ 115 lbs

3

Sidney
Rose

8:30 AM CrossFit

4 x 2 @ 105 lbs

3

Katie
Brookes

5:30 PM CrossFit

1 x 2 @ 105 lbs

11weeks post surgery! Progess!

4

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 100 lbs

5

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 90 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 2 @ 85 lbs

6

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 85 lbs

7

Rachel
Lawes

6:00 AM CrossFit

4 x 2 @ 75 lbs

7

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 75 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 75 lbs

8

Chere
Swift

5:30 PM CrossFit

1 x 2 @ 45 lbs