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Components

Push Press + Jerk complex

Metcon

Metcon

Settings

Workout

CF - 7/12/22

A:

200m run
10 passthroughs
Then
3 sets
3 strict press
3 push press
3 split jerks
:10 oh hold

B: Push Press + Jerk complex (4x3+2 @70% of last week )

4x 3 push press + 2 split jerk @ 70% of last weeks heavy complex

C: Metcon (Weight)

Super set

C1.) db snatch 3 x 12 ; rest :30
C2.) ring dips 3 x 6-10 + :10 hold after last rep ring dip; rest as needed

D: Metcon (Time)

GPP
5 rounds for time:
15 pull up
3 wall walk
10 ttb

Comp
5 rounds for time:
15 c2b pull up
25’ hsw
10 ttb

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

Whiteboard:

Tuesday, July 12, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

4 x 5 @ 205 lbs

2

JD
Mason

5:00 PM CrossFit

4 x 5 @ 200 lbs

1x185, 3x205

3

_Stuart
Chandler

4:00 PM CrossFit

4 x 5 @ 165 lbs

4

Gavin
Reid

7:00am CrossFit

4 x 5 @ 155 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

4 x 5 @ 155 lbs

4

Justin
Schot

4:00 PM CrossFit

4 x 5 @ 155 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

4 x 5 @ 145 lbs

6

Ben
Hanback

11:30 AM CrossFit

4 x 5 @ 130 lbs

7

David
Abee

6:00 PM CrossFit

4 x 5 @ 115 lbs

7

Drew
Welch

5:00 AM CrossFit

4 x 5 @ 115 lbs

8

David
Lewis

6:00 PM CrossFit

1 x 5 @ 155 lbs

115/135/145/155

Female Clients

1

Marly
Julienne

5:00 PM CrossFit

4 x 5 @ 125 lbs

105,105,115,125

2

Amy
Rahn

5:00 PM CrossFit

4 x 5 @ 95 lbs

2

Ellen
Mullins

6:00 AM CrossFit

4 x 5 @ 95 lbs

2

Ryan
Elizabeth ...

11:30 AM CrossFit

4 x 5 @ 95 lbs

3

Morgan
Webb

4:00 PM CrossFit

4 x 5 @ 85 lbs

4

Ashleigh
Rivera

5:00 PM CrossFit

4 x 5 @ 80 lbs

5

Laura
Hall

5:00 AM CrossFit

4 x 5 @ 75 lbs

6

Catherine
Yancy

5:00 PM CrossFit

4 x 5 @ 65 lbs