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Components

Pausing Push Jerk

Metcon

Settings

Workout

Beef Jerky

Warm-up

3 Rounds:
10 Band Pull-Aparts
10 Russian KBS
5 Press/Push Press/Push Jerk
5 Single Leg Glute Bridges

Strength

Pausing Push Jerk (3x3 at a moderate weight.)

For Quality:
3 Sets of 3
Pause for 2s in catch.

Hold for 2 seconds in the catch position. Use this time to work on correcting any press-outs or not pushing yourself under the bar. This is for QUALITY not weight. Use same weight for all 3 sets.
https://www.youtube.com/watch?v=VrHNJXoSyXw <<<Push Jerk

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
21 Kettlebell Swings (53/35)
14 Kettlebell Reverse Lunges
7 Push Jerks (135/95) RX+ (165/115)

https://www.youtube.com/watch?v=vdezTMulJ-k <<<kettlebell swings
https://www.youtube.com/watch?v=VrHNJXoSyXw <<< push jerk

Core

3 rounds
Side plank rotations x 8 each
Ring plank x 30 sec
Plate toe touches x 20

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

Whiteboard:

Monday, August 05, 2019

Male Clients

1

Andrew
Starsick

6:30pm CrossFit

3 x 3 @ 195 lbs

165, 165, 195

1

Jacob
Raymond

5:30pm CrossFit

3 x 3 @ 195 lbs

2

Brandon
Cook

5:30pm CrossFit

3 x 3 @ 185 lbs

3

Private

4:30pm CrossFit

3 x 3 @ 175 lbs

3

Kyle
Ritchie

6:00am CrossFit

3 x 3 @ 175 lbs

3

Ray
Betler

3:30pm CrossFit

3 x 3 @ 175 lbs

3

Ryan
Clawges

3:30pm CrossFit

3 x 3 @ 175 lbs

3

Stephen
Sutherland

3:30pm CrossFit

3 x 3 @ 175 lbs

4

Todd
Dixon

4:30pm CrossFit

3 x 3 @ 165 lbs

5

Private

6:30pm CrossFit

3 x 3 @ 155 lbs

5

Curtis
Wentz

7:30pm CrossFit

3 x 3 @ 155 lbs

5

Marc
Williams

12:00pm CrossFit

3 x 3 @ 155 lbs

5

Rick
Kyle

6:30pm CrossFit

3 x 3 @ 155 lbs

5

Rusty
Isaacs

4:30pm CrossFit

3 x 3 @ 155 lbs

5

Shawn
Grushecky

6:30pm CrossFit

3 x 3 @ 155 lbs

155

6

John
Henry

6:00am CrossFit

3 x 3 @ 145 lbs

7

adam
charlton

3:30pm CrossFit

3 x 3 @ 135 lbs

7

Charlie
Labritz

12:00pm CrossFit

3 x 3 @ 135 lbs

7

Dan
Liss

6:00am CrossFit

3 x 3 @ 135 lbs

7

Jackson
Cramer

3:30pm CrossFit

3 x 3 @ 135 lbs

7

John
Kopas

6:30pm CrossFit

3 x 3 @ 135 lbs

7

Kevin
Hall

6:00am CrossFit

3 x 3 @ 135 lbs

7

Tyler
Niehaus

6:00am CrossFit

3 x 3 @ 135 lbs

8

Eric
Pethtel

5:30pm CrossFit

3 x 3 @ 125 lbs

9

Aleks
Stefaniak

4:30pm CrossFit

3 x 3 @ 115 lbs

9

Tyler
Messenger

8:00am CrossFit

3 x 3 @ 115 lbs

9

Will
Furlow

6:00am CrossFit

3 x 3 @ 115 lbs

10

Guadalupe
Leon

7:30pm CrossFit

3 x 3 @ 105 lbs

10

Rob
Stansbury

4:30pm CrossFit

3 x 3 @ 105 lbs

Could probably do a little more

11

Chuck
Scatterday

8:00am CrossFit

3 x 3 @ 85 lbs

11

James
Huff

8:00am CrossFit

3 x 3 @ 85 lbs

12

Matt
Horsman

5:30pm CrossFit

3 x 3 @ 65 lbs

Female Clients

1

Ashley
Grim

12:00pm CrossFit

3 x 3 @ 145 lbs

2

Amber
Smith

6:00am CrossFit

3 x 3 @ 135 lbs

3

Kirsten
Rayner

4:30pm CrossFit

3 x 3 @ 115 lbs

3

Teresa
Stire

12:00pm CrossFit

3 x 3 @ 115 lbs

4

Amanda
Morgan

6:00am CrossFit

3 x 3 @ 105 lbs

4

Amy
Brock

6:30pm CrossFit

3 x 3 @ 105 lbs

4

Ashley
Raymond

5:30pm CrossFit

3 x 3 @ 105 lbs

4

Brittany
Sloneker

5:30pm CrossFit

3 x 3 @ 105 lbs

4

Kayla
Underwood

6:00am CrossFit

3 x 3 @ 105 lbs

5

chelsea
workman

3:30pm CrossFit

3 x 3 @ 95 lbs

5

Hana
Thixton-Nolan

6:30pm CrossFit

3 x 3 @ 95 lbs

5

Kalyn
Noechel

5:30pm CrossFit

3 x 3 @ 95 lbs

5

Rachel
Allio

4:30pm CrossFit

3 x 3 @ 95 lbs

5

Rachel
Mullins

3:30pm CrossFit

3 x 3 @ 95 lbs

6

Amelia
Parsons

6:30pm CrossFit

3 x 3 @ 85 lbs

6

Briana
Kocher

6:30pm CrossFit

3 x 3 @ 85 lbs

6

Erin
McCarthy

5:30pm CrossFit

3 x 3 @ 85 lbs

6

Seretha
hall

8:00am CrossFit

3 x 3 @ 85 lbs

6

Taylor
Allen

4:30pm CrossFit

3 x 3 @ 85 lbs

7

Gabby
Riggleman

3:30pm CrossFit

3 x 3 @ 75 lbs

7

Nicoletta
Ciampa

3:30pm CrossFit

3 x 3 @ 75 lbs

8

Elisabeth
Hendrick

7:30pm CrossFit

3 x 3 @ 65 lbs

8

Kelsey
Murray

12:00pm CrossFit

3 x 3 @ 65 lbs

9

Amy
Governor

3:30pm CrossFit

3 x 3 @ 60 lbs

35+10*2+2.5*2=60

9

Jennifer
Balint

4:30pm CrossFit

3 x 3 @ 60 lbs

10

Cindy
Victor

6:30pm CrossFit

3 x 3 @ 55 lbs

10

Ellen
Linscheid

3:30pm CrossFit

3 x 3 @ 55 lbs

11

Rebecca
Stansbury

3:30pm CrossFit

3 x 3 @ 40 lbs