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Components

Clean and Jerk

Elizabeth

Settings

Workout

Monday

Warm-up

3/3 worlds greatest
3 push up downdog
:15 sumo squat hold
:15 plank
3/3 quad stretch
3/3 toe touch

Barbell Prep

Strength

Clean and Jerk (1 x 2)

Clean and Jerk

2 @ 80%
2 @ 82%
2 @ 85%

20 min clock

Week 1 of 4

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

11 min cap

*Squat cleans

RX+
‘Elizabeth Elevated’
21-15-9-9-9

Scaled
Less weight
Matador dips
Banded dips

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

Whiteboard:

Monday, August 08, 2022

Male Clients

1

Maury
Goldstein

8:30 AM CrossFit

1 x 2 @ 245 lbs

88% kinda heavy?

2

Alex
Jackson

4:30 PM CrossFit

1 x 2 @ 225 lbs

3

James
Zadrozny

4:30 PM CrossFit

1 x 2 @ 215 lbs

≈ 85% of 255

4

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 2 @ 205 lbs

5

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 195 lbs

6

Khris
Carter

5:00 AM CrossFit

1 x 2 @ 190 lbs

175# - 185# - 190# squat c/j

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 185 lbs

8

Jake
Martocci

6:30 PM CrossFit

1 x 2 @ 165 lbs

9

Mauricio
Masili

5:00 AM CrossFit

1 x 2 @ 155 lbs

9

Michael
Otte

5:30 PM CrossFit

1 x 2 @ 155 lbs

10

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 152 lbs

95, 115, 135, 145, 150, 152, all sets of two

11

Nathan
Lain

4:30 PM CrossFit

1 x 2 @ 145 lbs

12

scott
Tyler

6:00 AM CrossFit

1 x 2 @ 135 lbs

13

Ionatan
Soule

6:30 PM CrossFit

1 x 2 @ 125 lbs

Need to work on clean to squat, and jerk dip and final overhead p...

14

James
Hutcheson

6:30 PM CrossFit

1 x 2 @ 115 lbs

15

Brandon
Roberts

4:30 PM CrossFit

1 x 2 @ 105 lbs

15

Gene
Waldenmaier

6:00 AM CrossFit

1 x 2 @ 105 lbs

16

Justin
Fruitticher

5:30 PM CrossFit

1 x 2 @ 25 lbs

tech

Female Clients

1

Shayna
Rogers

5:30 PM CrossFit

1 x 2 @ 135 lbs

1

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 2 @ 135 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 2 @ 125 lbs

115, 120, 125

3

Tiffany
Waits

8:30 AM CrossFit

1 x 2 @ 120 lbs

110#, 115#, 120#

4

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 110 lbs

5

Ashley
Horst

5:30 PM CrossFit

1 x 2 @ 105 lbs

5

Emily
Werner

4:30 PM CrossFit

1 x 2 @ 105 lbs

5

Katey
Mackin

5:00 AM CrossFit

1 x 2 @ 105 lbs

5

Sidney
Rose

5:30 PM CrossFit

1 x 2 @ 105 lbs

6

Jessica
Kelly

5:00 AM CrossFit

1 x 2 @ 100 lbs

7

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 2 @ 95 lbs

8

Amy
McDaniel

4:30 PM CrossFit

1 x 2 @ 90 lbs

8

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 90 lbs

8

Crystal
Berry🫐

6:00 AM CrossFit

1 x 2 @ 90 lbs

9

Heather
Williams

6:30 PM CrossFit

1 x 2 @ 85 lbs

10

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 83 lbs

11

Lee Ann
Langford

5:00 AM CrossFit

1 x 2 @ 80 lbs

12

Bell
Masili

5:00 AM CrossFit

1 x 2 @ 79 lbs