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Clean and Jerk

Metcon

Settings

Workout

No 6:30pm class this Friday, No Open gym this Sunday and No Yoga!

Yes we have class this saturday.😊 Also CFK is only at 9:30 am all week no 4pm.

Weightlifting

Clean and Jerk (60% 2+1 70% 2+1 x 3, 75% 2+1x2)

Clean and Jerk

60%2 cleans +1 Jerk
70% 2 cleans +1 Jerk x3
75% 2cleans +1 Jerk x 2

Metcon

Metcon (Time)

10 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Partner "DT"
Partner A does one full round then switches. Each person will do a total of 5 rounds.

ADV RX as written
RX 135/95

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

Whiteboard:

Friday, April 14, 2017

Male Clients

1

Derrick
Ledford

12:00 PM CrossFit

2 x 1 @ 215 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

2 x 1 @ 205 lbs

2

Kyle
Baker

5:30 AM CrossFit

2 x 1 @ 205 lbs

3

Chris
Morales

5:30 AM CrossFit

2 x 1 @ 165 lbs

4

Bob
Swadley

12:00 PM CrossFit

2 x 1 @ 155 lbs

4

Brad
May

8:30AM CrossFit Class

2 x 1 @ 155 lbs

5

Justin
Lincoln

5:30 AM CrossFit

2 x 1 @ 145 lbs

5

Stephen
Kent

5:30 AM CrossFit

2 x 1 @ 145 lbs

5

Zack
DeBerry

5:30 AM CrossFit

2 x 1 @ 145 lbs

6

King
of Verdict ...

12:00 PM CrossFit

2 x 1 @ 135 lbs

7

Bernard
Tripp

6:30 AM CrossFit

2 x 1 @ 115 lbs

7

Brett
Warcola

6:30 AM CrossFit

2 x 1 @ 115 lbs

Female Clients

1

Cambell
Vander Haar

9:30 AM CrossFit

2 x 1 @ 155 lbs

2

Jenn
Warcola

6:30 AM CrossFit

2 x 1 @ 115 lbs

3

Cambell
Vander Haar

9:30 AM CrossFit

2 x 1 @ 75 lbs

3

Nancy
Treadgold

5:30 PM CrossFit

2 x 1 @ 75 lbs

3

Nikki
Stewart

9:30 AM CrossFit

2 x 1 @ 75 lbs

4

Adrianne
Glezen

12:00 PM CrossFit

2 x 1 @ 55 lbs

4

Catie
Hedrick

6:30 AM CrossFit

2 x 1 @ 55 lbs

5

Mary
McCall

5:30 PM CrossFit

2 x 1 @ 45 lbs