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Push Jerk

Jones Bones

Barbell Curl 21's

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Workout

Jones Bones

– Strength: Today we will be working up to a 1RM push jerk. Start with some larger warm up sets (around 4-5 reps) and gradually decrease reps to singles as you work up to your 1RM. We will leave some time after the push jerk to warm up to your S2O and T2B. – Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Warm-up

A:

PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review Strength Work + S2OH + T2B for the remainder of the warm-up

Strength/Skill

B: Push Jerk (1RM. Rest 2:00)

Push Jerk

Metcon Prep

C: Metcon (No Measure)

Warm-up S20H/T2B

Metcon

D: Jones Bones (AMRAP - Rounds and Reps)

AMRAP 12:
10 T2B
10 S20H (135, 95)
200 Meter Run

Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run)
L3: (115, 75)
L2: (Knee Lifts) (95, 65 Push Press)
L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

E: Barbell Curl 21's (3 x 7 each. Rest 60s.)

https://www.youtube.com/watch?v=ih_U-ChDJWE

- 1/4 ROM + 1/2 ROM + Full ROM

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

Whiteboard:

Friday, March 29, 2019

Male Clients

1

Jason
McLeod

6:00 CrossFit Group Clase...

1 x 1 @ 295 lbs

2

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 1 @ 290 lbs

3

Joel
Brown

6:00 CrossFit Group Clase...

1 x 1 @ 275 lbs

ugly

4

Jordan
Vance

5:00PM CrossFit Group Cla...

1 x 1 @ 260 lbs

5

Ryan
Fox

6:00 CrossFit Group Clase...

1 x 1 @ 225 lbs

6

Brian
Rogers

5:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

7

Dominic
Talanca

1:00PM CrossFit Group Cla...

1 x 1 @ 195 lbs

8

Paul
Ragan

1:00PM CrossFit Group Cla...

1 x 1 @ 170 lbs

9

Christian
Bolz

6:00 CrossFit Group Clase...

1 x 1 @ 165 lbs

9

Kevin
English

1:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

Missed 175

9

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

9

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 165 lbs

9

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

10

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 2 @ 155 lbs

10

Bradley
Cooke

1:00PM CrossFit Group Cla...

1 x 1 @ 155 lbs

11

Tevis
Blom

5:00PM CrossFit Group Cla...

1 x 1 @ 145 lbs

12

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 1 @ 135 lbs

13

Scott
Shapiro

5:00PM CrossFit Group Cla...

1 x 1 @ 0 lbs

155

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 155 lbs

First time using wider grip. I am happy.

2

Selena
Boyette

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

3

Rachel
Rakes

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

3

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

Shoulders felt tired

3

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

4

Christine
Abbata

5:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

5

Christine
Cadwallader

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

5

Private

CrossFit: 7:00 AM

1 x 1 @ 115 lbs

5

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 1 @ 115 lbs

5

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 115 lbs

6

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

6

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

7

Jessica
Weinkle

1:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

7

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

8

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 85 lbs

Still flu recovery

9

Diane
Hodapp

CrossFit: 7:00 AM

1 x 1 @ 75 lbs

9

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

10

Blair
Williams

6:00 CrossFit Group Clase...

1 x 2 @ 70 lbs

10

Pam
Stalls

CrossFit: 7:00 AM

1 x 1 @ 70 lbs

11

Isabella
Schwenker

8:45 CrossFit Group Class...

1 x 1 @ 65 lbs