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Components

2 Push Press + 2 Jerks

Metcon

Settings

Workout

Friday

Warm-up

:30 PVC ext rotation stretch each side
10 PVC Pass Thru
10 PVC Around the World
10 banded pull aparts
5/5 banded strict press
10 hollow rocks w/ PvC overhead
25 DU or SU

Review complex

Strength

2 Push Press + 2 Jerks (1 x 1)

2 Push Press + 2 Jerks

Build to a heavy complex

15 min

Push Jerk or Split Jerk

Metcon

Metcon (Time)

For time
100 DU
40 WB (20/14)
40 Alt DB Snatch (35/20)(25/15)
100 DU
30 WB
30 Alt DB Snatch
100 DU
20 WB
20 Alt DB Snatch

18 min cap

RX+
50/35

Scaled
Less weight
150 SU
Fewer reps

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

Whiteboard:

Friday, July 22, 2022

Male Clients

1

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 235 lbs

2

Jason
henry

8:30 AM CrossFit

1 x 1 @ 205 lbs

3

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 200 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 195 lbs

5

James
Zadrozny

4:30 PM CrossFit

1 x 1 @ 185 lbs

6

Jeff
Massie

4:30 PM CrossFit

1 x 1 @ 175 lbs

6

Khris
Carter

5:00 AM CrossFit

1 x 1 @ 175 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 165 lbs

1PP, 2 jerk at 175

8

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 135 lbs

8

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 135 lbs

95, 105, 115, 125, 130, 135

9

Mauricio
Masili

5:00 AM CrossFit

2 x 2 @ 125 lbs

9

BJ
Trahan

5:00 AM CrossFit

1 x 1 @ 125 lbs

9

scott
Tyler

6:00 AM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Sam
Quale

8:30 AM CrossFit

1 x 1 @ 135 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 125 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 125 lbs

3

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 115 lbs

3

Shayna
Rogers

8:30 AM CrossFit

1 x 1 @ 115 lbs

4

Ashley
Horst

8:30 AM CrossFit

1 x 1 @ 95 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 95 lbs

5

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 1 @ 90 lbs

6

Amy
McDaniel

4:30 PM CrossFit

1 x 1 @ 85 lbs

7

Kayla
Haley

4:30 PM CrossFit

2 x 2 @ 75 lbs

Worked up to #75 for both

8

Bell
Masili

5:00 AM CrossFit

1 x 1 @ 65 lbs