Public Whiteboard

Components

Clean and Jerk

Metcon

Settings

Workout

Blinded By the Light

Warm-up

2:00 Row

then...

2 rounds:
5 Squat Jumps
10 Sumo Deadlift High Pulls
15 Plate Hops
10 Good Mornings
5 Pushups

Weightlifting

Clean and Jerk (1-RM (End of Cycle))

Clean and Jerk

Clean & Jerk for Max Load:
- Today is the day to go for that 1-RM. We are at the end of our Clean & Jerk Cycle.

* Rest a little longer than normal between sets when you reach heavier sets.

*Power or Squat, Push or Split Jerk are acceptable today!

Metcon

Metcon (Time)

Buy-In: 40/30 Calorie Row

then...

4 Rounds:
15 Toes To Bar
10 Thrusters (95/65)
30’ Overhead Walking Lunge (95/65)

TARGET SCORE
Target Time: sub 13 minutes

Time Cap: 15 minutes

Whiteboard:

Friday, June 25, 2021

Male Clients

Brad
Robert

CrossFit: 6:15 AM

1 x 1 @ 215 lbs

Failed 225 jerk twice

Chris
Mondero

Remote Athlete

1 x 1 @ 205 lbs

Jerry
Sipe

CrossFit: 6:15 AM

1 x 1 @ 205 lbs

Quinn
Kindel

CrossFit: 5:15 AM

1 x 1 @ 205 lbs

Joshua
Meyer

CrossFit: 6:15 AM

1 x 1 @ 190 lbs

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 1 @ 185 lbs

went for 190 but no go x3

Easton
Swihart

CrossFit: 5:15 PM

1 x 1 @ 155 lbs

James
Coash

CrossFit: 6:15 AM

1 x 1 @ 120 lbs

Female Clients

Cierra
Mondero

Remote Athlete

1 x 1 @ 145 lbs

Not a PR day

Mallory
Robert

CrossFit: 5:15 AM

1 x 1 @ 140 lbs

Private

CrossFit: 6:15 PM

1 x 1 @ 135 lbs

Tina
Haist

CrossFit: 6:15 PM

1 x 1 @ 127.5 lbs

Jenny
Bauer

CrossFit: 6:15 PM

1 x 1 @ 125 lbs

Renata
Knox

CrossFit: 5:15 PM

1 x 1 @ 90 lbs

Mya
Bauer

CrossFit: 6:15 PM

1 x 1 @ 85 lbs

Sharon
Klima

CrossFit: 5:15 AM

1 x 1 @ 55 lbs