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Components

Split Jerk

Metcon

Settings

Workout

Wednesday

Weightlifting

A: Split Jerk (2 - 2 - 2 - 2 climbing )

Metcon

B: Metcon (Time)

Rx =
3 rounds of:
15 toes to bar
15 dumbbell shoulder to overhead (50s/35s)
25/20 calorie row
1 minute rest

Rx+ =
3 rounds of:
25 toes to bar
15 dumbbell shoulder to overhead (70s/50s)
30/25 calorie row
1 minute rest

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

Whiteboard:

Wednesday, July 20, 2022

Male Clients

1

Chris
Pearson

Open Gym

1 x 2 @ 280 lbs

2

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 245 lbs

2

Josh
Patch

Open Gym

1 x 2 @ 245 lbs

1x255

3

Hunter
Brayton

Open Gym

1 x 2 @ 225 lbs

1@235

4

Jake
Adams

CrossFit: 6:00 AM

1 x 2 @ 215 lbs

5

Johndavid
Storn

CrossFit: 12:00 PM

1 x 2 @ 205 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 2 @ 195 lbs

7

Adam
Cole

CrossFit: 12:00 PM

1 x 2 @ 190 lbs

8

Derek
Odom

Open Gym

1 x 2 @ 185 lbs

9

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 155 lbs

Dropped back down to practice feet

9

yasser
elhariry

CrossFit: 12:00 PM

1 x 2 @ 155 lbs

Female Clients

1

Taylor
Turner

CrossFit: 5:30 PM

1 x 2 @ 150 lbs

2

Nicole
Laudano

CrossFit: 4:30 PM

1 x 2 @ 135 lbs

3

Laura
Pickrell

CrossFit: 5:30 PM

1 x 2 @ 123 lbs

+1 ugly but highly effective fade away push press bail 🫠

4

Katie
Townsend

CrossFit: 5:30 PM

1 x 2 @ 115 lbs

125 for one

4

Shelby
Andersen

CrossFit: 5:30 PM

1 x 2 @ 115 lbs

Iffy🥴🥴

5

Liz
Storn

CrossFit: 5:00 AM

1 x 2 @ 90 lbs

Shoulder hurt at 95

6

Shira
Wakschlag

CrossFit: 6:00 AM

1 x 2 @ 75 lbs

7

Nidhi
Singh

CrossFit: 5:30 PM

1 x 2 @ 50 lbs