Public Whiteboard

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Components

Push Press+Push Jerk+ ...

Metcon

Settings

Workout

220713 - Heavy Day!

Weightlifting

Push Press+Push Jerk+Split Jerk Complex (7 Sets x 1 Rep)

RX
7 sets For load:
1 push press + 1 push jerk + 1 split jerk

INTERMEDIATE
Same as Rx’d

BEGINNER
7 sets For load:
2 push presses + 2 push jerks

Metcon

Metcon (Time)

Post-workout:
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go

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Whiteboard:

Wednesday, July 13, 2022

Male Clients

1

Jackson
Chesser

CrossFit 5:45am

7 x 1 @ 225 lbs

185; 185; 185; 205; 205; 205; 225

2

Greg
Cooke

CrossFit: 5:45 PM

7 x 1 @ 205 lbs

135-145-155-165-175-185-205

2

Riley
Garrett

Open Gym - Afternoon

7 x 1 @ 205 lbs

135,155,165,175,185,195,205

3

Bryon
Luman

CrossFit: 12:00 PM

7 x 1 @ 155 lbs

4

Brian
McCoy

CrossFit 9:15am

7 x 1 @ 145 lbs

4

Chris
Waters

CrossFit 9:15am

7 x 1 @ 145 lbs

5

Matt
Butler

CrossFit 5:45am

7 x 1 @ 85 lbs

Female Clients

1

Keesha
Saunders

CrossFit 5:45am

7 x 1 @ 130 lbs

100, 105, 110, 115, 120, 125, 130

2

Nicole
Cooke

CrossFit: 5:45 PM

7 x 1 @ 110 lbs

3

Courtney
Weaver

CrossFit: 12:00 PM

7 x 1 @ 105 lbs

65,75,85,90,95,100,105

3

Jennifer
Davis

CrossFit 5:45am

7 x 1 @ 105 lbs

Built up to 105

4

Amy
Herrington

Open Gym - Afternoon

7 x 1 @ 95 lbs

65#, 70#….95#

5

Hannah
Hall

CrossFit: 12:00 PM

7 x 1 @ 90 lbs

6

Melissa
Potter

CrossFit 9:15am

7 x 1 @ 70 lbs

6

Rachel
Moss

CrossFit 9:15am

7 x 1 @ 70 lbs

7

Amy
Anton

CrossFit: 5:45 PM

1 x 1 @ 115 lbs

85,90,95,100,105,110,115; 115 is PR in push press!!