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Components
Clean & Jerk Technique 1
This Little Piggy
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
4/6/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:00 PM CrossFit
4:00PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
34 (16/18)
Workout
4/6/2021
"People are not lazy, they simply have goals that do not inspire them." Tony Robbins Something we can all agree on: anything is life worth achieving, is going to be very, very hard. There's no two ways about it. So we make goals. But goals sometimes default to the "whats" in life. A "what" can be a certain amount of pounds on the barbell or an amount of pull-ups. These are goals, but they are not "reasons." Reasona are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don't move us forward - reasons do. Goals can be the waypoints of checkpoints along the way, but our reasons are ethe true North Star. What are your goals? Can we refine them? Can we tie them to our reasons?
Warm-up
See Coach's board.
Clean & Jerk Technique 1 (On the 2:00 x 5 sets)
- 1 pausing power clean
- 1 power clean
- 1 pausing push jerk
- 1 push jerk
Pause 3 seconds in the catch position of both the clean and jerk.
- repeat from last week with slightly higher %
- % are still meant to be on the lighter side to ensure good quality movement
- set 1: - 35% 1RM power clean
- set 2: - 40%
sets 3-5: 45%
- score the last three sets since they are the same weight
This Little Piggy (Time)
3 rds of:
- 500m row
- 21 toes 2 bar
- 12 power clean and jerks
MRx: 85/55, Rx: 105/75, Rx+: 135/95
- conditioning category: Threshold
- looking for a weight we could cycle 12+ c&j's unbroken when fresh
- if you can't string together 21= toes 2 bar unbroken when fresh, reduce the number of reps in the workout.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 06, 2021
Male Clients
1
Matthew
Emmons
8:30 AM Crossfit
3 x 4 @ 155 lbs
2
Christian
Solomine
12:15 PM CrossFit
3 x 4 @ 145 lbs
3
Cameron
Shepherd
8:30 AM Crossfit
3 x 4 @ 135 lbs
3
Gil
Gomez
3:00 PM CrossFit
3 x 4 @ 135 lbs
4
Jon
LeDuc
6:00 AM CrossFit
3 x 4 @ 125 lbs
5
Doug
Davis
12:15 PM CrossFit
3 x 4 @ 115 lbs
6
Brian
Roberts
12:15 PM CrossFit
3 x 4 @ 105 lbs
6
Bryan
Dunbar
8:30 AM Crossfit
3 x 4 @ 105 lbs
6
Michael
Sevilla
5:00 PM CrossFit
3 x 4 @ 105 lbs
6
scott
sabina
8:30 AM Crossfit
3 x 4 @ 105 lbs
7
Duncan
Emmons
5:00 PM CrossFit
3 x 4 @ 95 lbs
8
Bryant
Robert
5:00 PM CrossFit
3 x 4 @ 75 lbs
9
Frank
Stanbach
6:00 PM CrossFit
3 x 4 @ 65 lbs
9
Jeremy
Landrum
6:00 PM CrossFit
3 x 4 @ 65 lbs
10
Dan
Lincoln
4:00PM CrossFit
3 x 4 @ 45 lbs
10
Travis
Henderson
5:00 PM CrossFit
3 x 4 @ 45 lbs
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
3 x 4 @ 95 lbs
1
Jordan
Dunbar
8:30 AM Crossfit
3 x 4 @ 95 lbs
2
Kathy
Griffiths
8:30 AM Crossfit
3 x 4 @ 85 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
3 x 4 @ 75 lbs
3
Kathleen
Dush
8:30 AM Crossfit
3 x 4 @ 75 lbs
4
Christina
Griggs
7:15 AM CrossFit
3 x 4 @ 70 lbs
5
Sage
Schoenfeld
7:15 AM CrossFit
3 x 4 @ 65 lbs
5
Teri
Heines
3:00 PM CrossFit
3 x 4 @ 65 lbs
6
Karin
Thomsen
6:00 PM CrossFit
3 x 4 @ 55 lbs
6
Kerry
Riefenberg
4:00PM CrossFit
3 x 4 @ 55 lbs
6
Nicole
Van Volkinburg
9:30 AM CrossFit
3 x 4 @ 55 lbs
6
Sarah
Guillaudeu
6:00 AM CrossFit
3 x 4 @ 55 lbs
6
Tegan
Stanbach
6:00 PM CrossFit
3 x 4 @ 55 lbs
6
Zoe
Bergner
9:30 AM CrossFit
3 x 4 @ 55 lbs
7
Susan
McDonald
4:00PM CrossFit
3 x 4 @ 35 lbs
8
Allison
Marti
9:30 AM CrossFit
3 x 4 @ 15 lbs
8
Katherine
Landrum
6:00 PM CrossFit
3 x 4 @ 15 lbs
8
Sarah
Willoughby
5:00 PM CrossFit
3 x 4 @ 15 lbs
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