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Clean and Jerk

Grace

Metcon

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Workout

4/16/18

Happy Birthday Amanda V! Today I will do what others won't so tomorrow I can do what others can't. -Jerry Rice

Weightlifting

Clean and Jerk

Clean and Jerk

On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Midline Accessory Work

Metcon (AMRAP - Reps)

Alternating EMOM x 16:
Odd Minutes – 10 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max T2B
T2B Window is from the 0:00-0:30

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

Whiteboard:

Monday, April 16, 2018

Male Clients

1

Brandon
Hedrick

6:30 AM CrossFit

1 x 1 @ 245 lbs

2

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 225 lbs

3

Andy
Pridmore

4:00 PM CrossFit

1 x 1 @ 205 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 205 lbs

4

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 200 lbs

5

Erich
Cloninger

4:00 PM CrossFit

1 x 1 @ 195 lbs

5

Jumpin Jack
Schneider

4:00 PM CrossFit

1 x 1 @ 195 lbs

6

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 185 lbs

6

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 185 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 185 lbs

6

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 185 lbs

6

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 185 lbs

135 1-5 185 6-12

6

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 185 lbs

6

King
of Verdict ...

5:30 PM CrossFit

1 x 1 @ 185 lbs

7

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 175 lbs

7

Jason
Denis

4:00 PM CrossFit

1 x 1 @ 175 lbs

7

Lanny
Natoli

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Tom
Collins

5:30 PM CrossFit

1 x 1 @ 175 lbs

8

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 165 lbs

9

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 155 lbs

10

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 135 lbs

Failed at 155#

11

Jay
Parkhurst

6:30 PM CrossFit

1 x 1 @ 105 lbs

11

Joey
Quilla

4:00 PM CrossFit

1 x 1 @ 105 lbs

11

Kevin
Watters

6:30 PM CrossFit

1 x 1 @ 105 lbs

11

Patrick
Dollak

8:30AM CrossFit Class

1 x 1 @ 105 lbs

12

malachi
mcquien

9:30 AM CrossFit

1 x 1 @ 95 lbs

12

Marcio
Lima

6:30 PM CrossFit

1 x 1 @ 95 lbs

12

Robert
Foschi

6:30 PM CrossFit

1 x 1 @ 95 lbs

13

Brayden
Conrad

6:30 PM CrossFit

1 x 1 @ 60 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 200 lbs

2

Katie
Powell

6:30 PM CrossFit

1 x 1 @ 140 lbs

At home

3

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 135 lbs

4

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 130 lbs

failed 135 jerk

5

Miranda
Morales

9:30 AM CrossFit

1 x 1 @ 125 lbs

6

Cambell
Vander Haar

5:30 PM CrossFit

1 x 1 @ 115 lbs

6

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 115 lbs

7

Kate
Conrad

6:30 PM CrossFit

1 x 1 @ 105 lbs

7

Kelly
Nouri

8:30AM CrossFit Class

1 x 1 @ 105 lbs

Failed 110

7

Private

8:30AM CrossFit Class

1 x 1 @ 105 lbs

8

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 100 lbs

8

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 100 lbs

8

Monica
Leatherman

4:00 PM CrossFit

1 x 1 @ 100 lbs

9

Karina
Collins

4:00 PM CrossFit

1 x 1 @ 95 lbs

10

Nancy
Treadgold

6:30 AM CrossFit

1 x 1 @ 90 lbs

11

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 85 lbs

11

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 85 lbs

12

Amanda
Vander Haar

5:30 PM CrossFit

1 x 1 @ 80 lbs

12

Susan
Sterling

5:30 AM CrossFit

1 x 1 @ 80 lbs

13

Emily
Wagner

5:30 PM CrossFit

1 x 1 @ 75 lbs

14

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 55 lbs

14

Lisa
Hummel

6:30 AM CrossFit

1 x 1 @ 55 lbs

14

Pam
Floberg

6:30 PM CrossFit

1 x 1 @ 55 lbs

Backed down to 50#

15

geta
logofatu

9:30 AM CrossFit

1 x 1 @ 35 lbs