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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Tuesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (4/12)
Workout
Tuesday
Warm-up
1 ROUND
:30 Bike/Row (EZ-Mod)
5 Clean Deadlift
10 Elbow Punches
8 Up-Downs
10 Scap Pull-Ups
1 ROUND
:30 Bike/Row (Mod-Hard)
5 Muscle Clean
5 Strict Press
6 Burpees
8 Kip Swings
*If you have a large class, have half of them perform the Up-Downs/Burpees while the other half perform the Scap Pull-Ups/Kip Swings. Time is precious today and this will avoid having athletes stand around waiting for their turn.
Strength
Clean and Jerk (Moderate-Heavy 5-Rep )
Clean and Jerk
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 5-Rep TNG Power Clean and Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
10 Clean & Jerks (135/85)|(115/65)
15/12Cal Bike
10 Clean & Jerks
15/12 Cal Bike
10 Clean & Jerks
15/12 Cal Bike
15 Bar Muscle-Up
30 Burpees Over Bar
*20/15 cal row
*18 min cap
(Score is Time)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Up-Down Pull-Up
RX+
155/105
Scaled
Less weight
5-7 C & J
Fewer cal row/bike
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 01, 2021
Male Clients
1
Derek
Pratten
4:30 PM CrossFit
1 x 5 @ 185 lbs
1
James
Wall
5:30 PM CrossFit
1 x 5 @ 185 lbs
2
Bruce
Vredenburg
5:00 AM CrossFit
1 x 5 @ 155 lbs
3
Eli
Brewton
6:00 AM CrossFit
1 x 5 @ 135 lbs
Female Clients
1
Gary
Smith
6:00 AM CrossFit
1 x 5 @ 155 lbs
2
Ana
Pratten
4:30 PM CrossFit
1 x 5 @ 105 lbs
3 at 115
2
Katie
Brookes
8:30 AM CrossFit
1 x 5 @ 105 lbs
🤮
2
Randi
Biggs
4:30 PM CrossFit
1 x 5 @ 105 lbs
3reps at 115
3
Katie
Cuson
5:00 AM CrossFit
1 x 5 @ 95 lbs
3
Shelby
Makenzie
4:30 PM CrossFit
1 x 5 @ 95 lbs
4
Carmen
Thompson
5:30 PM CrossFit
1 x 5 @ 85 lbs
4
Crystal
Berry🫐
6:00 AM CrossFit
1 x 5 @ 85 lbs
4
Kimberly
Krohn
6:30 PM CrossFit
1 x 5 @ 85 lbs
4
Lacy
McKinley
5:30 PM CrossFit
1 x 5 @ 85 lbs
not TNG, ripped on palm
5
Aditi
Garg
8:30 AM CrossFit
1 x 5 @ 75 lbs
6
Jessie
Pickett
8:30 AM CrossFit
1 x 4 @ 115 lbs
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