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Split Jerk

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Workout

4.5.2022

Warm-up

EMOM 4:
Min. 1 | :15 of each movement below
Min. 2 | 1:00 PVC pass-throughs

*Jumping jacks, mountain climbers, shoulder taps, jumping lunges

Warm-Up

Metcon (No Measure)

2 Wall Walks
6 Back on wall Handstand shifts
Walk to wall drill
HS walk practice

On a 9:00 clock:
5 sets:
50-ft handstand walk
– Rest 1:00-1:30 between sets.

Warm-Up

Split Jerk Review and Build-up:
Lunge to split
Jump to split
Split Jerk

Build: 2-4 sets of:
3 split jerks

Strength

Split Jerk (5-5-3-3-3-1-1-1-1)

Split Jerk

*Goal is to find 1RM*

Warm-Up

Accumulate:
1:00 groiner stretch/side
1:00 banded shoulder stretch/side

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

Whiteboard:

Tuesday, April 05, 2022

Male Clients

1

Dillon
White

6:00 am CrossFit

1 x 1 @ 285 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 265 lbs

3

Eric
Wrona

12:00 PM CrossFit

1 x 1 @ 255 lbs

knees ;-(

4

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 215 lbs

115, 135, 155, 155, 165, 185, 195, 205, 215

5

Anastacio
Nieves

12:00 PM CrossFit

1 x 1 @ 205 lbs

5

David
Guerra

5:00 am CrossFit

1 x 1 @ 205 lbs

5

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 205 lbs

6

Daniel
Russell

5:00 pm CrossFit

1 x 1 @ 195 lbs

95/115/135/155/175/195/failed 205. Shoulda got it

6

Mickey
$ Admony

5:00 pm CrossFit

1 x 1 @ 195 lbs

Floor

6

Tom
Powers

12:00 PM CrossFit

1 x 1 @ 195 lbs

fail 205

7

Stoney
Laurel

7:00 am CrossFit

1 x 1 @ 185 lbs

8

John
Curl

6:00 am CrossFit

1 x 1 @ 180 lbs

Watch form ( get knee down)

9

Joseph
Pina

6:00 pm CrossFit

1 x 1 @ 175 lbs

9

Saikrishna
Chinthapatla

6:00 am CrossFit

1 x 1 @ 175 lbs

10

Chase
Key

5:00 pm CrossFit

1 x 1 @ 165 lbs

10

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 1 @ 165 lbs

10

John
Ezell

5:00 am CrossFit

1 x 1 @ 165 lbs

10

Marc
Jones

5:00 am CrossFit

1 x 1 @ 165 lbs

11

Eric
Micek

6:00 am CrossFit

1 x 1 @ 155 lbs

11

Noel
Janacek

12:00 PM CrossFit

1 x 1 @ 155 lbs

95, 115, 135x3, 145x2, 155x1, miss 155

12

Anu
—

5:00 pm CrossFit

1 x 1 @ 135 lbs

13

Irgam
Ram

7:00pm CrossFit

1 x 1 @ 125 lbs

5@75 5@85 3@98 3@105 1@110 1@115 1@120 1@125

13

Private

5:00 pm CrossFit

1 x 1 @ 125 lbs

14

Antonio
Perez

7:00pm CrossFit

1 x 1 @ 120 lbs

15

Yanir
Snir

7:00pm CrossFit

1 x 1 @ 75 lbs

Female Clients

1

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 150 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 140 lbs

missed 145#

3

Morgan
Littauer

5:00 pm CrossFit

1 x 1 @ 135 lbs

So crazy!!! 🥲

4

Natalee
Peak

6:00 am CrossFit

1 x 1 @ 130 lbs

5

Beth
Lee

5:00 am CrossFit

1 x 1 @ 125 lbs

5

Sandra
Ortega

6:00 pm CrossFit

1 x 1 @ 125 lbs

6

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 105 lbs

7

Luz
Perez

7:00 am CrossFit

1 x 1 @ 95 lbs

7

Sarah
Ezell

5:00 am CrossFit

1 x 1 @ 95 lbs

7

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 95 lbs

8

Luz
Retana

7:00pm CrossFit

1 x 1 @ 80 lbs

8

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 80 lbs

9

Claudia
Travers

5:00 pm CrossFit

1 x 1 @ 70 lbs

35, 40, 45, 50, 55, 60, 65, 65, 70

9

Susan
Jost

5:00 am CrossFit

1 x 1 @ 70 lbs

10

Gouthami
Deepu

7:00pm CrossFit

1 x 1 @ 45 lbs

11

Mounica
Gottipati

7:00pm CrossFit

1 x 1 @ 25 lbs

5-5-3-3-3-1-1-1-1