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Components

Clean and Jerk

Metcon

Settings

Workout

Never Come Back

Warm-up

2 Rounds: (Steady movement through the following):
1 Minute Bike
5 squat cleans (empty bar)
10 ring rows
10 kip swings on the rings
10 push ups

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Weightlifting

Clean and Jerk (3,2,1,3,2,1,1,1)

Clean and Jerk

Power Clean & Jerk for load:
- 3 reps @ 65%
- 2 reps @ 70%
- 1 rep @ 75%
* rest 2:00 *
- 3 reps @ 70%
- 2 reps @ 75%
- 1 rep @ 80%
* rest 2:00 *
- 1 rep @80+%
* rest 1:00 *
- 1 rep @80+%

How to approach the lifts

Waves are performed with no set rest time between reps. Only set rest is after 3-2-1 so don't rush into the lift but try to stay between 5-10 seconds between reps .
Make sure to have weight on the sides of the bars for smooth transitions.

Metcon

Metcon (Time)

Complete for time:
90-70-50
Double-Unders
9-7-5
Squat Clean Thrusters (Clusters) (135/95)

Rx+: Clusters (185/125)

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

Whiteboard:

Wednesday, May 05, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

1 x 1 @ 255 lbs

2

Brad
Robert

CrossFit: 6:15 AM

1 x 1 @ 205 lbs

2

Seth
Eubanks

CrossFit: 5:15 PM

1 x 1 @ 205 lbs

3

Chris
Mondero

Remote Athlete

1 x 1 @ 195 lbs

3

PJ
Kearn

CrossFit: 6:15 PM

1 x 1 @ 195 lbs

4

Joshua
Meyer

CrossFit: 6:15 AM

1 x 1 @ 175 lbs

4

Luke
Lister

CrossFit: 5:15 AM

1 x 1 @ 175 lbs

5

Jerry
Sipe

CrossFit: 6:15 AM

1 x 1 @ 155 lbs

5

Justin
Ferrell

CrossFit: 5:15 AM

1 x 1 @ 155 lbs

5

Quinn
Kindel

CrossFit: 5:15 AM

1 x 1 @ 155 lbs

6

Jay
Lowell

CrossFit: 5:15 PM

1 x 1 @ 135 lbs

7

James
Coash

CrossFit: 6:15 AM

1 x 1 @ 115 lbs

Female Clients

1

Kayla
Garst

CrossFit: 5:15 PM

1 x 1 @ 175 lbs

push to 165 --- couldn't math today

2

Cierra
Mondero

Remote Athlete

1 x 1 @ 135 lbs

3

Candace
Lister

CrossFit: 5:15 PM

1 x 1 @ 125 lbs

5pm !

3

Erin
Segebart

CrossFit: 6:15 PM

1 x 1 @ 125 lbs

3

Mallory
Robert

CrossFit: 5:15 PM

1 x 1 @ 125 lbs

3

Monteene
Carter

Remote Athlete

1 x 1 @ 125 lbs

3

Tina
Haist

CrossFit: 6:15 PM

1 x 1 @ 125 lbs

4

Leah
Loring

CrossFit: 5:15 PM

1 x 1 @ 115 lbs

5

Alisha
Sipe

CrossFit: 5:15 AM

1 x 1 @ 102.5 lbs

6

Sara
Fleming

CrossFit: 5:15 AM

1 x 1 @ 100 lbs

7

Cynthia
Atwell

CrossFit: 5:15 AM

1 x 1 @ 95 lbs

8

Angie
Anderson

CrossFit: 6:15 PM

1 x 1 @ 85 lbs

8

Madelyn
Meyer

CrossFit: 5:15 PM

1 x 1 @ 85 lbs

9

Renata
Knox

CrossFit: 6:15 AM

1 x 1 @ 75 lbs

10

Pat
LeDuc

CrossFit: 5:15 PM

1 x 1 @ 35 lbs