Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean and Jerk

Grettel

Settings

Workout

CF - 5/19/21

A:

400m run
Into

3 sets
5 barbell power cleans
5 barbell shoulder to OH
5 elbow rotations

B: Clean and Jerk (1 Power clean + 1 hang squat clean + 1 split jerk)

E2MOM x14 @ 84-86% of 1rm clean and jerk

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

To learn more about Grettel click here

10 minute time cap

D: Metcon (No Measure)

EMOM 15
Min 1 - Alternating leg pistols
            *14-20 reps based on ability
Min 2 - Ghd sit ups or v-up
            * 10-18 reps based on ability
Min 3 - Calorie assault bike
            * GPP 12/9, Competitor 16/12

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

Whiteboard:

Wednesday, May 19, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

7 x 3 @ 235 lbs

1

Tyler
Parker

5:00 AM CrossFit

7 x 3 @ 235 lbs

2

JD
Mason

5:00 PM CrossFit

7 x 3 @ 225 lbs

3

Daniel
Esborg

5:00 PM CrossFit

7 x 3 @ 220 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

7 x 3 @ 205 lbs

5

Ryan
Holman

4:00 PM CrossFit

7 x 3 @ 190 lbs

Failed last jerk

6

Brady
Killion

11:30 AM CrossFit

7 x 3 @ 185 lbs

6

Matt
Blackburn

5:00 AM CrossFit

7 x 3 @ 185 lbs

7

Flynt
Foster

6:00 AM CrossFit

7 x 3 @ 175 lbs

8

Ben
Hanback

11:30 AM CrossFit

7 x 3 @ 170 lbs

9

Peter
Tiberio

5:00 AM CrossFit

7 x 3 @ 145 lbs

9

Tom
Daniel

6:00 AM CrossFit

7 x 3 @ 145 lbs

3 @135# 4 @145#

10

David
Kan

6:00 PM CrossFit

7 x 3 @ 135 lbs

10

Luke
Frauhiger

6:00 PM CrossFit

7 x 3 @ 135 lbs

10

Sean
Smith

5:00 AM CrossFit

7 x 3 @ 135 lbs

11

Carl
Upton

7:00am CrossFit

7 x 3 @ 120 lbs

12

Toby
Cooper

11:30 AM CrossFit

4 x 3 @ 145 lbs

3x3 @ 135

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

7 x 3 @ 155 lbs

2

Christine
Smith

5:00 PM CrossFit

7 x 3 @ 145 lbs

3

Hannah
Russell

5:00 AM CrossFit

7 x 3 @ 135 lbs

4

Camille
Cline

11:30 AM CrossFit

7 x 3 @ 125 lbs

4

Ryan
Elizabeth ...

11:30 AM CrossFit

7 x 3 @ 125 lbs

Build up

4

Tess
Free

5:00 AM CrossFit

7 x 3 @ 125 lbs

5

Becca
Esborg

5:00 PM CrossFit

7 x 3 @ 115 lbs

5

Colette
SavageJones

6:00 AM CrossFit

7 x 3 @ 115 lbs

6

Tayler
Saunders

4:00 PM CrossFit

7 x 3 @ 110 lbs

7

Hadley
Davenport

11:30 AM CrossFit

7 x 3 @ 105 lbs

7

Laura
Kim

5:00 PM CrossFit

7 x 3 @ 105 lbs

8

Madi
Wheeler

7:00am CrossFit

7 x 3 @ 95 lbs

8

Viviana
Gutierrez

6:00 AM CrossFit

7 x 3 @ 95 lbs

9

Sage
West

11:30 AM CrossFit

7 x 3 @ 85 lbs

75:80:85 last 5

9

Suzette
Panton

5:00 AM CrossFit

7 x 3 @ 85 lbs

10

Susie
Bilbro

6:00 AM CrossFit

7 x 3 @ 80 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

7 x 3 @ 75 lbs

12

Caroline
Eastep

6:00 AM CrossFit

7 x 3 @ 70 lbs

13

Catherine
Yancy

5:00 PM CrossFit

7 x 3 @ 65 lbs

14

Lindsey
Garner

6:00 AM CrossFit

7 x 3 @ 60 lbs

15

Daniela
Carvajal

11:30 AM CrossFit

7 x 3 @ 0 lbs