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Squat Clean and Jerk

Game Day

Settings

Workout

Aug 27

Warm-up

A: Metcon (No Measure)

With a band and a barbell:

30 Banded Pull-throughs
10 Front Squats
5 Deadlifts

20 Banded Pull-throughs
10 Muscle Cleans
5 Front Squats

10 Banded Pull-throughs
10 Burpees
5 Power Cleans

Strength/Skill

B: Squat Clean and Jerk (5 x 2. Rest 90s)

The Clean and Jerk

– build to a challenging set or focus on technique

Metcon

C: Game Day (Time)

For total time.

30 Front Squats (155, 105)
30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)
30 Lateral Burpees

L3: (135, 95)
L2: (115, 75)
L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)
*20:00 Cap

Reference 5/24

Extra Credit

D: Metcon (No Measure)

Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.

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

Whiteboard:

Monday, August 27, 2018

Male Clients

1

Joel
Brown

5:00PM CrossFit Group Cla...

1 x 2 @ 205 lbs

stopped at 205 elbows

2

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 2 @ 195 lbs

1x1 @ 205lbs

3

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 2 @ 175 lbs

3

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 2 @ 175 lbs

Failed 2nd 185

4

Alan
Brook

8:45 CrossFit Group Clase...

1 x 2 @ 145 lbs

4

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 2 @ 145 lbs

5

Kevin
English

5:00PM CrossFit Group Cla...

1 x 2 @ 135 lbs

5

Mike
Hendy

8:45 CrossFit Group Clase...

1 x 2 @ 135 lbs

6

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 2 @ 125 lbs

Female Clients

1

Andrea
Wilson

5:00PM CrossFit Group Cla...

1 x 2 @ 135 lbs

Jumps to 145 but could not jerk the second rep😢

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 2 @ 125 lbs

1@135

3

Lindsey
Gerkens

8:45 CrossFit Group Clase...

1 x 2 @ 115 lbs

Front squat is limitor

3

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 2 @ 115 lbs

1 @125

4

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 2 @ 105 lbs

88%

5

Jade
Knutson Day

6:00 CrossFit Group Clase...

3 x 2 @ 98 lbs

My shoulder was not cooperating today.

6

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 2 @ 95 lbs

Exhausted 😩

7

Amanda
Wickman

6:00PM CrossFit Group Cla...

1 x 2 @ 85 lbs

98%

7

Christina
Dees

7:00 CrossFit Group Clase...

1 x 2 @ 85 lbs

Cleaned 95 but no jerk

8

Fraleane
Holt

8:45 CrossFit Group Clase...

1 x 2 @ 80 lbs

55, 65, 70, 80- should’ve gone higher

9

Jennifer
Sullivan

8:45 CrossFit Group Clase...

1 x 2 @ 75 lbs

9

Monica
Jacobs

8:45 CrossFit Group Clase...

1 x 2 @ 75 lbs

45, 55, 65, 70, 75

10

Brooke
Scacheri

8:45 CrossFit Group Clase...

1 x 2 @ 70 lbs

45, 50, 55, 60, 65

11

Katie
Ragan

6:00PM CrossFit Group Cla...

1 x 2 @ 65 lbs