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Components
Squat Clean and Jerk
Squat Clean and Jerk
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
10-4 Good Buddy! - Firebird CrossFit
Class
(All)
5:30am CrossFit All Levels
6:30am CrossFit All Levels
9am CrossFit All Levels
Noon CrossFit All Levels
4:30pm CrossFit All Levels
5:30pm CrossFit All Levels
6:30pm CrossFit All Levels
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (24/17)
Workout
10-4 Good Buddy!
Weightlifting
Squat Clean and Jerk (4 x 3 )
The Clean and Jerk
• The sets of 3 should not be touch and go, as we want athletes to drop the bar and reset at the bottom.
• We also do not want athletes to rush their lifts; tell them to wait a few seconds, gather themselves, and then grip the bar for the next rep.
• All movement should be calculated and deliberate, not rushed.
Squat Clean and Jerk (1 x 1 )
The Clean and Jerk
WOD
Metcon (Time)
Rx+/Rx
10 Squat Cleans (115/75 lb.) (95/65 lb.)
10 Push Jerks
10 Power Cleans
10 Clean and Jerks
Fitness
7 Squat Cleans
7 Push Jerks
7 Power Cleans
7 Clean and Jerks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 06, 2018
Male Clients
1
#Sean
Wieser
5:30pm CrossFit All Level...
4 x 3 @ 185 lbs
1
Chris
“Old Man” ...
5:30pm CrossFit All Level...
4 x 3 @ 185 lbs
1
John
Cao
5:30pm CrossFit All Level...
4 x 3 @ 185 lbs
1
Phresh
Prince of ...
4:30pm CrossFit All Level...
4 x 3 @ 185 lbs
2
Del
Tutt
5:30pm CrossFit All Level...
4 x 3 @ 165 lbs
3
Duy
Pham
4:30pm CrossFit All Level...
4 x 3 @ 155 lbs
3
Lyman
Anderson
6:30pm CrossFit All Level...
4 x 3 @ 155 lbs
4
Aaron
Barvitz
5:30pm CrossFit All Level...
4 x 3 @ 135 lbs
2 sets @155
4
Brian
Welty
4:30pm CrossFit All Level...
4 x 3 @ 135 lbs
split
4
Brock
Johnson
Noon CrossFit All Levels
4 x 3 @ 135 lbs
4
Cody
Brown
Noon CrossFit All Levels
4 x 3 @ 135 lbs
4
mathew
taylor
Noon CrossFit All Levels
4 x 3 @ 135 lbs
4
Michael
Jackson
5:30am CrossFit All Level...
4 x 3 @ 135 lbs
5
#Derek
Wilcock
5:30am CrossFit All Level...
4 x 3 @ 115 lbs
work on form
5
Andres
Salazar
5:30pm CrossFit All Level...
4 x 3 @ 115 lbs
5
Trent
Rasmussen
6:30pm CrossFit All Level...
4 x 3 @ 115 lbs
6
Private
Noon CrossFit All Levels
4 x 3 @ 105 lbs
6
Ron
Fleming
5:30pm CrossFit All Level...
4 x 3 @ 105 lbs
7
Daniel
Schultz
Noon CrossFit All Levels
4 x 3 @ 100 lbs
8
Steven
Raisor
Noon CrossFit All Levels
4 x 3 @ 95 lbs
8
The
Godfather
Noon CrossFit All Levels
4 x 3 @ 95 lbs
9
Luis
Solis
5:30am CrossFit All Level...
4 x 3 @ 85 lbs
10
jaime
mendez
6:30pm CrossFit All Level...
4 x 3 @ 65 lbs
11
Francisco
Garcia
4:30pm CrossFit All Level...
3 x 3 @ 155 lbs
Female Clients
1
Kendra
Lowry
5:30pm CrossFit All Level...
4 x 3 @ 135 lbs
2
Maron
Walker
5:30pm CrossFit All Level...
4 x 3 @ 130 lbs
3
Kate
Gonzalez
9am CrossFit All Levels
4 x 3 @ 120 lbs
4
Emily
Goldman
5:30am CrossFit All Level...
4 x 3 @ 115 lbs
5
Johna
Kobold
5:30pm CrossFit All Level...
4 x 3 @ 95 lbs
6
Annie
Lewis
9am CrossFit All Levels
4 x 3 @ 85 lbs
6
Lauren
Pew
9am CrossFit All Levels
4 x 3 @ 85 lbs
6
Mia
McCorkel
6:30pm CrossFit All Level...
4 x 3 @ 85 lbs
1 set at 95
7
Caren
Trahan
5:30pm CrossFit All Level...
4 x 3 @ 80 lbs
8
amy
an
5:30pm CrossFit All Level...
4 x 3 @ 75 lbs
8
Private
6:30pm CrossFit All Level...
4 x 3 @ 75 lbs
8
Savanna
Fallon
6:30pm CrossFit All Level...
4 x 3 @ 75 lbs
9
Christine
Rosini
5:30pm CrossFit All Level...
4 x 3 @ 65 lbs
10
Amber
Bloomfield
6:30pm CrossFit All Level...
4 x 3 @ 55 lbs
3x4 55 65 70
11
Erica
Lugo
5:30pm CrossFit All Level...
4 x 3 @ 35 lbs
12
Lilian
Rosas
6:30pm CrossFit All Level...
4 x 3 @ 20 lbs
13
Hilary
Thomas
4:30pm CrossFit All Level...
3 x 3 @ 70 lbs
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