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Components

Clean and Jerk

Metcon

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Workout

Monday

Warm-up

1 min frog stretch
1 min puppy dog

AMRAP 7
15 jumping jacks
5 BB RDL
5/5 elbow ounches
5/5 cossack squats
10 shoulder taps
5 tall power cleans
5 push press

Review C& J

Strength

Clean and Jerk (4 x 2 )

Clean and Jerk

*2 sec pause at the knee on the first rep

*78-82% on working sets (5-10lbs heavier than last week)

*20 min clock

Week 3 of 6

Metcon

Metcon (AMRAP - Reps)

AMRAP 8
3..6..9..12 ect
Power Clean (135/95)(95/65)
HR Push Up

RX+
155/105

Scaled
Less weight
Knee push up

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

Whiteboard:

Monday, April 04, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

1 x 2 @ 215 lbs

2

Dustin
Allen

4:30 PM CrossFit

1 x 2 @ 205 lbs

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 205 lbs

3

Joe
Wojnarwsky

5:30 PM CrossFit

4 x 2 @ 185 lbs

3

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 185 lbs

ghost 31 still haunting me!

4

Steven
Woelke

4:30 PM CrossFit

4 x 2 @ 170 lbs

2 second pause on 1st. Squat with push jerk

5

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 145 lbs

5

Nathan
Lain

6:00 AM CrossFit

1 x 2 @ 145 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 140 lbs

7

Alexander
Rios

8:30 AM CrossFit

1 x 2 @ 135 lbs

8

Kenneth
Smith

5:30 PM CrossFit

1 x 2 @ 125 lbs

9

scott
Tyler

4:30 PM CrossFit

4 x 2 @ 120 lbs

10

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 105 lbs

11

Gene
Waldenmaier

6:00 AM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

1 x 2 @ 130 lbs

2

Melissa
Pusey

6:00 AM CrossFit

4 x 2 @ 125 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

4 x 2 @ 125 lbs

love this workout joe!

2

Katie
Brookes

5:30 PM CrossFit

1 x 2 @ 125 lbs

3

Katie
Cuson

5:00 AM CrossFit

4 x 2 @ 120 lbs

4

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 105 lbs

4

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 105 lbs

4

Joy
Harrell

8:30 AM CrossFit

1 x 2 @ 105 lbs

Power cleans only

4

Lacy
McKinley

6:30 PM CrossFit

1 x 2 @ 105 lbs

5

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 95 lbs

5

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 95 lbs

6

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 90 lbs

7

Jennifer
Stockwell

4:30 PM CrossFit

4 x 2 @ 85 lbs

7

Rachel
Lawes

6:00 AM CrossFit

1 x 2 @ 85 lbs

8

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 80 lbs

9

Heather
Williams

5:00 AM CrossFit

1 x 2 @ 75 lbs