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Components

Split Jerk

Metcon

Metcon

Metcon

Settings

Workout

AUG 6, 2021

BARBELL

BAR: Split Jerk (5x3 @ 70%)

Split Jerk

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 R's / 20 cap
Broad Jump, 50m
30 Half Burpees (top of push-up only)
Side to Side Shuffle, 50m
30 Alt Single-leg T2P | RX+Alt Single-leg T2B

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
15 Toes Thru Rings
1 Rope Climb | RX+ 1 Peg Board Ascent
Hanging Rower Be like Ski Erg, 15 Cals
1 Rope Climb | RX+ 1 Peg Board Ascent
21 Barbell Floor Press, 95/65 | 75/55

KIKR

KIKR: Metcon (Time)

Partner / 60 alternating Tire Flips
W- smal-big tire | M - medium big tire

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

Whiteboard:

Friday, August 06, 2021

Male Clients

1

Jared
Howard

4:00 PM Open Gym

5 x 3 @ 210 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 3 @ 195 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 3 @ 185 lbs

4

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 175 lbs

5

Bryan
Hollenbeck

9:00 AM CrossFit

5 x 3 @ 165 lbs

6

Johnny
Whisman

9:00 AM CrossFit

5 x 3 @ 155 lbs

7

Adam
Bulleigh

5:30 AM CrossFit

5 x 3 @ 150 lbs

8

Carlos
Gonzalez

5:30 PM CrossFit

5 x 3 @ 145 lbs

8

Cory
Carter

9:00 AM CrossFit

5 x 3 @ 145 lbs

8

Jason
Flick

4:00 PM Open Gym

5 x 3 @ 145 lbs

8

Jorge
Galvan

12:00 PM Open Gym

5 x 3 @ 145 lbs

8

Scott
Blakemore

6:30 AM CrossFit

5 x 3 @ 145 lbs

9

Andrew
Austin

4:00 PM Open Gym

5 x 3 @ 125 lbs

9

Dylan
Smith

6:30 AM CrossFit

5 x 3 @ 125 lbs

9

Tatton
Manning

6:30 AM CrossFit

5 x 3 @ 125 lbs

10

Tony
Sterk

9:00 AM CrossFit

5 x 3 @ 120 lbs

11

Private

5:30 PM CrossFit

5 x 3 @ 75 lbs

12

Allen
Bulleigh

5:30 AM CrossFit

5 x 3 @ 65 lbs

13

Rod
Harwood

6:30 AM CrossFit

5 x 3 @ 55 lbs

Female Clients

1

Renee
Johnson

9:00 AM CrossFit

5 x 3 @ 140 lbs

2

Stephanie
Richardson

5:30 AM CrossFit

5 x 3 @ 135 lbs

3

Julie
Anderson

5:30 PM CrossFit

5 x 3 @ 120 lbs

4

Christina
Hageny

9:00 AM CrossFit

5 x 3 @ 80 lbs

4

Kristina
Gomez

9:00 AM CrossFit

5 x 3 @ 80 lbs

5

Angela
Hansen

5:30 PM CrossFit

5 x 3 @ 75 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 3 @ 75 lbs

5

Leasa
Marshall

9:00 AM CrossFit

5 x 3 @ 75 lbs

6

Deidre
Schexnayder

6:30 AM CrossFit

5 x 3 @ 70 lbs

7

Glenda
Farris

5:30 AM CrossFit

5 x 3 @ 67 lbs

8

Daniela
Mendes

9:00 AM CrossFit

5 x 3 @ 65 lbs

70%

8

Deb
Davis

9:00 AM CrossFit

5 x 3 @ 65 lbs

8

Ghada
Marie Burgess

9:00 AM CrossFit

5 x 3 @ 65 lbs

8

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 65 lbs

9

Melba
Gould

9:00 AM CrossFit

5 x 3 @ 55 lbs

9

Peggy
Campbell

9:00 AM CrossFit

5 x 3 @ 55 lbs

10

Kenna
Gathright

6:30 AM CrossFit

5 x 3 @ 35 lbs

11

Carolyn
Morgan

6:30 AM CrossFit

3 x 3 @ 25 lbs

2 rnds at 15#