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Powder Keg

For this workout, every person should be able to make it to the barbell for the clean and jerks. If you know that making it there with at least 45 seconds to spare is not possible for you, consider lowering either the distance on the run, changing the variations for the pull-ups and pushups, or a perhaps even both. Just make sure you can crank out those clean and jerks with time to spare.

Metcon

Powder Keg (3 Rounds for reps)

5 Minute AMRAP
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)

Rest 5 Minutes

5 Minute AMRAP
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)

Rest 5 Minutes

5 Minute AMRAP
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)

1 Round of Cindy =
5 Pullups
10 Pushups
15 Air squats

Score = number of clean & jerks completed.

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

Whiteboard:

Monday, August 27, 2018

Male Clients

1

Alma
Kartchner

9:00 AM Open Gym

51 Total Reps

2

Jeremiah
Parvin

3:30 PM Crossfit

45 Total Reps

3

Nich
Thompson

9:00 AM Open Gym

40 Total Reps

4

Colin
Fabry

9:00 AM Open Gym

33 Total Reps

5

Joseph
Stier

3:30 PM Crossfit

28 Total Reps

6

Cody
Gress

6:30 PM Crossfit

24 Total Reps

7

Dennis
Florence

8:00 AM CrossFit

21 Total Reps

8

Brian
Kuhn

3:30 PM Crossfit

20 Total Reps

8

Christopher
Harriman

4:30 PM CrossFit

20 Total Reps

9

Josh
Randall

6:00 AM CrossFit

17 Total Reps

10

Brent
Buenger

9:00 AM Open Gym

9 Total Reps

11

Larry
Barbeau

6:30 PM Crossfit

8 Total Reps

1 attempt at 185

12

Curtis
Justesen

9:00 AM Open Gym

6 Total Reps

12

Tony
Martinez

5:30 PM CrossFit

6 Total Reps

13

Philip
Johnston

4:30 PM CrossFit

5 Total Reps

14

Santiago
Robles

4:30 PM CrossFit

4 Total Reps

15

Aaron
Roberts

12 PM CrossFit

35 Total Reps

C&J 95-115-135

16

Private

3:30 PM Crossfit

23 Total Reps

17

Alexander
Zamora

4:30 PM CrossFit

15 Total Reps

17

Erik
Martinez

4:30 PM CrossFit

15 Total Reps

18

Charles
King

8:00 AM CrossFit

14 Total Reps

19

Scott
Cnockaert

6:30 PM Crossfit

13 Total Reps

95-115-135

20

George
Millman

4:30 PM CrossFit

12 Total Reps

21

Dan
Meyer

6:30 PM Crossfit

10 Total Reps

3rd round of Cindy got through 5 airsquats

21

Private

3:30 PM Crossfit

10 Total Reps

22

Steve
Beaulieu

9:00 AM Open Gym

9 Total Reps

1200/800/400M Bike, 105/115/125#

23

Patrick
Madden

6:30 PM Crossfit

8 Total Reps

135-155-165

Female Clients

1

Jennifer
Schleicher

9:00 AM Open Gym

35 Total Reps

2

Megan
Sturgeon

9:00 AM Open Gym

19 Total Reps

3

Rachel
Balsiger

9:00 AM Open Gym

18 Total Reps

failed 1st jerk @ 135#

3

Tara
Ogden

8:00 AM CrossFit

18 Total Reps

4

Private

9:00 AM Open Gym

13 Total Reps

5

Amanda
Nye

3:30 PM Crossfit

8 Total Reps

5

Irish
Coussens

3:30 PM Crossfit

8 Total Reps

6

Madison
Shepherd

9:00 AM Open Gym

3 Total Reps

finished Cindy

7

Kristen
Long

12 PM CrossFit

19 Total Reps

Cindy 3-6-9 Rx

8

Abigail
Harris

6:30 PM Crossfit

17 Total Reps

35 lb; 55;65....rings, push up on knees

9

Allison
Cesare

4:30 PM CrossFit

16 Total Reps

10

Anastacia
Wagner

4:30 PM CrossFit

13 Total Reps

11

Kaitlyn
Fabry

9:00 AM Open Gym

12 Total Reps

85/95/105

12

Jenna
Steele

5:30 PM CrossFit

11 Total Reps

12

Judy
Meyer

6:30 PM Crossfit

11 Total Reps

13

Amanda
Funke

8:00 AM CrossFit

9 Total Reps

13

Cindy
Layton

8:00 AM CrossFit

9 Total Reps

knee PU the last round

14

Michelle
Hancock

4:30 PM CrossFit

7 Total Reps

65# 75# 85#

15

Samie
Garcia

4:30 PM CrossFit

6 Total Reps

16

Jen
Padilla

5:30 PM CrossFit

5 Total Reps

got to 3rd cindy 10 squats

16

Nancy
Fairbanks

4:30 PM CrossFit

5 Total Reps

All Rx except weight

16

Rachel
Brown

5:30 PM CrossFit

5 Total Reps

ugh!

17

Julia
Johnston

4:30 PM CrossFit

3 Total Reps

Sub calorie Bike for C&J

18

Courtney
Randall

5:30 PM CrossFit

1 Total Reps

18

Robin
Newell

4:30 PM CrossFit

1 Total Reps

19

Jean
Beaulieu

9:00 AM Open Gym

0 Total Reps

13 Pull ups

19

Jennifer
Justesen

9:00 AM Open Gym

0 Total Reps

kipping pull ups