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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 5/5/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM 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):
43 (20/23)
Workout
CF - 5/5/21
A: Clean Barbell Warm Up
1 round: Coach led
3 power shrug
3 high elbows
3 Muscle Cleans
3 strict Press
3 Elbow Rotations
3 Front Squats
Then:
1 time through ** SHOULD HEAR YOUR FEET **
Position 1
3 high hang Power cleans (dip, pull)
Position 2 (dip + hinge, shoulders over the bar)
3 hang power cleans
Position 3(shoulders over the bar), then 2
3 hang Power cleans
B: Clean and Jerk (5 x 3 @ 78-84%)
5 sets of 3
Power clean + split jerk @ 78-84%;
Rest :90 between sets.
Perform these as singles within the percentages. Do not go over 84%
C: Metcon (AMRAP - Rounds and Reps)
GPP
6 min amrap:
9 deadlift @95/65
6 front squats
3 s2oh
Competitor
6 min amrap:
9 deadlift @135/95
6 front squats
3 s2oh
This is a fast workout and weight chosen should be one that you can perform the first round unbroken if required.
Push the pace on this short AMRAP
D: Metcon (No Measure)
alt emom x 18
GPP
Min 1 - 10 alt pistols
Min 2 - 5-10 GHDSU or 15 v-up
Min 3 - 10/7 cal assault bike
Modify pistols by adding a bench or box where able
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 05, 2021
Male Clients
1
Alex
Adkins
5:00 AM CrossFit
5 x 3 @ 225 lbs
1
Tyler
Parker
5:00 AM CrossFit
5 x 3 @ 225 lbs
2
JD
Mason
5:00 PM CrossFit
5 x 3 @ 215 lbs
3
Brady
Killion
11:30 AM CrossFit
5 x 3 @ 185 lbs
3
Chris
Weber
6:00 PM CrossFit
5 x 3 @ 185 lbs
3
Drew
Welch
5:00 PM CrossFit
5 x 3 @ 185 lbs
Using 225 as 1RM
3
Matt
Blackburn
5:00 AM CrossFit
5 x 3 @ 185 lbs
190 last two sets
3
Tanner
Yancy
5:00 PM CrossFit
5 x 3 @ 185 lbs
155x2; 185x3
4
Ryan
Holman
4:00 PM CrossFit
5 x 3 @ 180 lbs
165x2 175x2 180
5
Andy
Wegman
7:00am CrossFit
5 x 3 @ 165 lbs
6
Ben
Hanback
11:30 AM CrossFit
5 x 3 @ 160 lbs
7
Peter
Tiberio
4:00 PM CrossFit
5 x 3 @ 155 lbs
8
Alan
Hutcheson
11:30 AM CrossFit
5 x 3 @ 145 lbs
9
Chad
Oakley
5:00 PM CrossFit
5 x 3 @ 135 lbs
9
Luke
Frauhiger
6:00 PM CrossFit
5 x 3 @ 135 lbs
9
Sean
Smith
5:00 AM CrossFit
5 x 3 @ 135 lbs
9
Tom
Daniel
6:00 AM CrossFit
5 x 3 @ 135 lbs
10
Marco
Ramirez
6:00 PM CrossFit
5 x 3 @ 115 lbs
11
_Stuart
Chandler
4:00 PM CrossFit
3 x 3 @ 193 lbs
Avg of 200,190,190
11
Toby
Cooper
11:30 AM CrossFit
1 x 3 @ 145 lbs
Female Clients
1
brittanie
albright
6:00 PM CrossFit
5 x 3 @ 160 lbs
Power clean no jerk
2
Christina
Chandler
5:00 AM CrossFit
5 x 3 @ 155 lbs
3
Hannah
Russell
5:00 AM CrossFit
5 x 3 @ 135 lbs
4
Jessica
Dodd
4:00 PM CrossFit
5 x 3 @ 125 lbs
4
Jordan
Wylie
6:00 AM CrossFit
5 x 3 @ 125 lbs
4
Laura Lynn
Williams
11:30 AM CrossFit
5 x 3 @ 125 lbs
5
Colette
SavageJones
6:00 AM CrossFit
5 x 3 @ 115 lbs
5
Flor
Jalikis
5:00 AM CrossFit
5 x 3 @ 115 lbs
Mini jerk
5
Hadley
Davenport
11:30 AM CrossFit
5 x 3 @ 115 lbs
5
Tess
Free
5:00 AM CrossFit
5 x 3 @ 115 lbs
6
Laura
Kim
6:00 PM CrossFit
5 x 3 @ 105 lbs
7
Tayler
Saunders
4:00 PM CrossFit
5 x 3 @ 100 lbs
8
Becca
Esborg
4:00 PM CrossFit
5 x 3 @ 95 lbs
9
Suzette
Panton
6:00 AM CrossFit
5 x 3 @ 90 lbs
9
Viviana
Gutierrez
5:00 AM CrossFit
5 x 3 @ 90 lbs
2 sets at 95 but dropped back down :)
10
Morgan
Webb
4:00 PM CrossFit
5 x 3 @ 85 lbs
3x3@85, 2x3@90
10
Sage
West
11:30 AM CrossFit
5 x 3 @ 85 lbs
80,80,80,85,85
11
Susie
Bilbro
6:00 AM CrossFit
5 x 3 @ 75 lbs
12
Danielle
Frances
6:00 PM CrossFit
5 x 3 @ 65 lbs
12
Private
7:00am CrossFit
5 x 3 @ 65 lbs
12
Madi
Wheeler
7:00am CrossFit
5 x 3 @ 65 lbs
13
Camille
Cline
11:30 AM CrossFit
2 x 3 @ 115 lbs
1x3@95, 2x3@105
13
Private
6:00 PM CrossFit
2 x 3 @ 75 lbs
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