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Components
Clean & Jerk Complex
Row and clean
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
5/21/2021 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
7:15 AM CrossFit
8:30 AM Crossfit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:45 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):
29 (12/17)
Workout
5/21/2021
"One can have no smaller or greater mastery, than mastery of oneself." Leonardo DiVinci
Warm-up
See Coach's board.
Clean & Jerk Complex (On the 2:00 x 5 sets)
- 1 clean pull
- 1 hang power clean
- 1 power clean
- 1 push jerk
- 1 split jerk
- build in weight each set
- make speed the main focus over load
- do all 5 lifts each time
- score heaviest complex
Row and clean (Time)
4 rds for time:
- 21/15 calorie row
- 15 power cleans
MRx: 75/40, Rx: 95/60, Rx+: 115/80
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 21, 2021
Male Clients
1
3
Pete
4:45 PM CrossFit
1 x 5 @ 185 lbs
2
Cameron
Shepherd
8:30 AM Crossfit
1 x 5 @ 175 lbs
3
Alex
Blum
12:15 PM CrossFit
1 x 5 @ 165 lbs
3
Bryan
Dunbar
6:00 AM CrossFit
1 x 5 @ 165 lbs
3
Kevin
Gilbert
9:30 AM CrossFit
1 x 5 @ 165 lbs
4
Gil
Gomez
3:30 PM CrossFit
1 x 5 @ 155 lbs
4
Jeffrey
Scheire
3:30 PM CrossFit
1 x 5 @ 155 lbs
4
Matthew
Emmons
8:30 AM Crossfit
1 x 5 @ 155 lbs
5
John
O'Keefe
4:45 PM CrossFit
1 x 5 @ 145 lbs
ended w/squat clean and front squat-no overhead
6
Doug
Davis
12:15 PM CrossFit
1 x 5 @ 135 lbs
7
Ivan
Kornienko
3:30 PM CrossFit
1 x 5 @ 125 lbs
7
Sylvain
Thibault
6:00 PM CrossFit
1 x 5 @ 125 lbs
Female Clients
1
Christina
Griggs
8:30 AM Crossfit
1 x 5 @ 110 lbs
2
Jordan
Dunbar
8:30 AM Crossfit
1 x 5 @ 105 lbs
3
Angie
O'Keefe
4:45 PM CrossFit
1 x 5 @ 100 lbs
4
Casey
Bush
6:00 AM CrossFit
1 x 5 @ 95 lbs
4
Peri
Vogl
6:00 AM CrossFit
1 x 5 @ 95 lbs
5
Kathy
Griffiths
8:30 AM Crossfit
1 x 5 @ 90 lbs
6
Maureen
Chunta
3:30 PM CrossFit
1 x 5 @ 85 lbs
6
Zoe
Bergner
8:30 AM Crossfit
1 x 5 @ 85 lbs
7
Teri
Heines
7:15 AM CrossFit
1 x 5 @ 80 lbs
8
Allison
Marti
8:30 AM Crossfit
1 x 5 @ 60 lbs
9
Dana
Bossert
8:30 AM Crossfit
1 x 5 @ 55 lbs
9
kathy
long
8:30 AM Crossfit
1 x 5 @ 55 lbs
9
Kelly
Burns
4:45 PM CrossFit
1 x 5 @ 55 lbs
9
Vicki
Spicer
8:30 AM Crossfit
1 x 5 @ 55 lbs
10
Annie
Dougherty
9:30 AM CrossFit
1 x 5 @ 50 lbs
11
Erica
Thibault
6:00 PM CrossFit
1 x 5 @ 35 lbs
12
Drew
Dunbar
8:30 AM Crossfit
1 x 5 @ 5 lbs
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