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Components

Squat Clean and Jerk

Metcon

Metcon

Settings

Workout

Monday

Weightlifting

A: Squat Clean and Jerk (1 EMOM x 10 minutes (70% across))

The Clean and Jerk

we will build off these reps the next few weeks. air on the side of lighter. focus on quality reps

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
for time:
800m run
21 thrusters (95/65)
600m run
15 thrusters (95/65)
400m run
9 thrusters (95/65)

Rx+ =
thrusters (135/85)

If you sub in rowing for running. 1000, 750m, 500m

Extra

C: Metcon (Time)

Rx =
5 rounds of:
10 toes to bar
25' handstand walk or 3/2 wall walks

Rx+ =
5 rounds of:
15 toes to bar
50' handstand walk

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

Whiteboard:

Monday, June 20, 2022

Male Clients

1

Andy
Kaestle

CrossFit: 5:00 AM

10 x 2 @ 205 lbs

2

Josh
Patch

Open Gym

10 x 2 @ 195 lbs

3

Private

CrossFit: 5:00 AM

10 x 2 @ 185 lbs

4

Jake
Adams

Open Gym

10 x 2 @ 175 lbs

5

BJ
Marsh

CrossFit: 5:00 AM

10 x 2 @ 165 lbs

6

Private

CrossFit: 6:00 AM

10 x 2 @ 155 lbs

7

John
Mullen

CrossFit: 5:00 AM

10 x 2 @ 135 lbs

8

Stowe
Beam

CrossFit: 6:00 AM

10 x 2 @ 125 lbs

Just under 70%. Jump all the way up, for the clean AND the jerk, ...

Female Clients

1

Alaina
Savage

Open Gym

10 x 2 @ 175 lbs

2

Megan
Landgraf

CrossFit: 5:30 PM

10 x 2 @ 115 lbs

3

Laura
Pickrell

CrossFit: 5:30 PM

10 x 2 @ 113 lbs

4

Taryn
Hubert

CrossFit: 12:00 PM

10 x 2 @ 105 lbs

5

Heather
Lynaugh

CrossFit: 12:00 PM

10 x 2 @ 103 lbs

6

Katie
Townsend

CrossFit: 5:30 PM

10 x 2 @ 95 lbs

7

Irma
Vlasac

CrossFit: 6:00 AM

10 x 2 @ 85 lbs