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Components

Clean and Jerk

Metcon

Settings

Workout

Cleans and Dumbell DT

Warm-up

200m Run
0:30 Hollow Hold
20 GHD Hip Extensions
20 Banded Face Pulls
20 Banded Pull Aparts
10 Perfect Lunges w/ Rotation

2 Rounds:
10 Single-arm RKBS (moderate) (per side)
5 Single- Arm KB Squats (light-moderate) (per side)

TOGETHER:
Empty barbell warm-up + drills

Weightlifting

Clean and Jerk

2+1 E2MOM x 10 sets
Increasing weight throughout

Metcon

Metcon (Time)

Dumbbell DT
5 Rounds for time of:
12 DB Deadlifts
9 DB Hang Cleans
6 DB Push Jerks

Rx: 30/20’s
Rx+: 50/30’s

7 Minute Cap

Finisher

3 Sets of Max Reps: Bumper Plate Lateral Raises (15/10/5lbs)

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

Whiteboard:

Tuesday, July 30, 2019

Male Clients

1

Izick
Espinoza

5pm CrossFit

1 x 1 @ 275 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 255 lbs

265: 2 Cl, failed power jerk

3

Ramon
Ulloa

5pm CrossFit

1 x 1 @ 225 lbs

Failed jerk at 235

4

Tom
Brown

6pm CrossFit

1 x 1 @ 215 lbs

pwr clean

5

Nate
Cobb

12pm CrossFit

1 x 1 @ 207 lbs

6

Papi
Aka Teddy

6am CrossFit

1 x 1 @ 205 lbs

6

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 205 lbs

Ugly jerk

7

Fernando
Flores

6pm CrossFit

1 x 1 @ 195 lbs

7

Moyzes
Dias

7pm CrossFit

1 x 1 @ 195 lbs

7

Ron
Kao

12pm CrossFit

1 x 1 @ 195 lbs

Not pretty on last

8

Adam
Gelfand

12pm CrossFit

2 x 1 @ 185 lbs

8

Private

6am CrossFit

1 x 1 @ 185 lbs

8

Ryan
Goderre

5pm CrossFit

1 x 1 @ 185 lbs

8

Ryan
Holcombe

5pm CrossFit

1 x 1 @ 185 lbs

8

Zachary
Schuessler

12pm CrossFit

1 x 1 @ 185 lbs

9

Jason
Jarrells

5pm CrossFit

1 x 1 @ 180 lbs

10

Private

6pm CrossFit

1 x 1 @ 175 lbs

11

Bill
Curci

4pm CrossFit

1 x 1 @ 170 lbs

Form sucks

12

Andrés
Herrera

4pm CrossFit

1 x 1 @ 165 lbs

12

Eric
Otero

5pm CrossFit

1 x 1 @ 165 lbs

12

Marco
Quintero

6pm CrossFit

1 x 1 @ 165 lbs

13

Jaimeson
Pollen

6am CrossFit

1 x 1 @ 160 lbs

13

Ryan
Figuerado

6pm CrossFit

1 x 1 @ 160 lbs

Got to work on jerk

14

Tyler
Eickmann

8am CrossFit

1 x 1 @ 135 lbs

15

Kevin
Gelfand

12pm CrossFit

1 x 1 @ 125 lbs

16

Steven
Bui

7pm CrossFit

1 x 1 @ 110 lbs

17

Ryan
Johnson

7pm CrossFit

10 x 2 @ 105 lbs

Female Clients

1

Heather
Spears

5pm CrossFit

1 x 1 @ 150 lbs

1

Patricia
Brown

6pm CrossFit

1 x 1 @ 150 lbs

Power clean + jerk

2

Corinne
Ingham

4pm CrossFit

1 x 1 @ 145 lbs

strained abductor

3

Kym
Janke

4pm CrossFit

1 x 1 @ 135 lbs

3

Lindsey
Hempy

6am CrossFit

1 x 1 @ 135 lbs

4

Kim
McGrath

7am CrossFit

1 x 1 @ 130 lbs

5

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 125 lbs

6

Laura
Ringgold

5pm CrossFit

1 x 1 @ 120 lbs

7

kasey
stark

5pm CrossFit

1 x 1 @ 115 lbs

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 105 lbs

HHC

9

Patrisha
Wilson

6am CrossFit

1 x 1 @ 100 lbs

10

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 98 lbs

11

Alissa
Cobb

7am CrossFit

1 x 1 @ 95 lbs

11

Private

12pm CrossFit

1 x 1 @ 95 lbs

11

Lisa
Gift

5pm CrossFit

1 x 1 @ 95 lbs

11

Melissa
Gomez

6am CrossFit

1 x 1 @ 95 lbs

Felt terrible

12

Gretchen
Otero

6am CrossFit

1 x 1 @ 90 lbs

13

Kait
Pollen

6am CrossFit

1 x 1 @ 55 lbs