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Components

Split Jerk

Metcon

Settings

Workout

Technique Werkday

Warm-up

15 Banded Ext. Rotations w/ Press
15 V-ups
15 Scap Pushups
15 Scap Pullups
0:30 Hanging Hollow Body
15 Sit-ups
15 GHD Hip Extensions
15 PVC Passes
1:00 Handstand "Stuff"
50 ft. Waiter's Walk / side (HEAVY)
DONE TOGETHER:
10 B/N Split Press (45/35)
10 B/N Push Jerk from the Split
10 Split Jerks

Split Jerk (1 EMOM x 10)

Building up in weight throughout

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP of:
15 GHD Situps
50-ft. Handstand Walk

Sub for Handstand Walk: 5 Wall Walks
For scoring purposes, the handstand walk is 5 reps (1 for each 10 ft. increment).

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

Whiteboard:

Friday, September 07, 2018

Male Clients

1

Henry
Cobb

4pm CrossFit

1 x 1 @ 255 lbs

2

Tom
Brown

6pm CrossFit

1 x 1 @ 245 lbs

3

Brian
Kent

4pm CrossFit

1 x 1 @ 235 lbs

4

Private

12pm CrossFit

1 x 1 @ 225 lbs

5

AJ!
Isabelo

6am CrossFit

1 x 1 @ 215 lbs

missed 225 2x

5

Jim
Sirovy

6am CrossFit

1 x 1 @ 215 lbs

6

Frank!e
Armas

4pm CrossFit

1 x 1 @ 210 lbs

7

Brad
Damon

6am CrossFit

1 x 1 @ 205 lbs

gainz city

7

Peter
Bush

12pm CrossFit

1 x 1 @ 205 lbs

7

Robby
Tabellija

12pm CrossFit

1 x 1 @ 205 lbs

8

Jim
Pinkerton

8am CrossFit

1 x 1 @ 195 lbs

8

Lenny
T

6pm CrossFit

1 x 1 @ 195 lbs

9

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

9

Brandon
Thorsten

4pm CrossFit

1 x 1 @ 185 lbs

9

Moyzes
Dias

12pm CrossFit

1 x 1 @ 185 lbs

10

Jason
Jarrells

12pm CrossFit

1 x 1 @ 180 lbs

11

Nate
Cobb

8am CrossFit

1 x 1 @ 175 lbs

12

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 170 lbs

13

Ken
Nelson

4pm CrossFit

1 x 1 @ 165 lbs

13

Tony
Huynh

7am CrossFit

1 x 1 @ 165 lbs

14

Chris
Christian

6am CrossFit

1 x 1 @ 160 lbs

15

Ryan
Goderre

4pm CrossFit

1 x 1 @ 155 lbs

16

Bill
Curci

5pm CrossFit

1 x 1 @ 145 lbs

16

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 145 lbs

17

Fabricio
🦍

12pm CrossFit

1 x 1 @ 115 lbs

17

Josh
Kwon

4pm CrossFit

1 x 1 @ 115 lbs

18

Brian
Phan

12pm CrossFit

1 x 1 @ 95 lbs

18

Chad
Baker

12pm CrossFit

1 x 1 @ 95 lbs

My last set I had to stabilize core better.

18

Kevin
Baker

12pm CrossFit

1 x 1 @ 95 lbs

18

Moe
Mubarak

7am CrossFit

1 x 1 @ 95 lbs

18

Zach
Jones

12pm CrossFit

1 x 1 @ 95 lbs

weight was easy -- technique work

Female Clients

1

Lindsey
Hempy

6am CrossFit

1 x 1 @ 160 lbs

zero wobble. felt good, looked good. woo!

2

Brenna
Jarrells

6pm CrossFit

1 x 1 @ 145 lbs

got 150 but pressed out too much

3

Kim
McGrath

5pm CrossFit

1 x 1 @ 140 lbs

4

Heather
Dunn

4pm CrossFit

1 x 1 @ 135 lbs

5

Samantha
Berenter

6am CrossFit

1 x 1 @ 130 lbs

6

Jaclyn
Morbitzer

12pm CrossFit

1 x 1 @ 125 lbs

6

Karli-Mae
Ochoa

6am CrossFit

1 x 1 @ 125 lbs

6

Leigh
Bryant

6am CrossFit

1 x 1 @ 125 lbs

7

Kait
Pollen

6pm CrossFit

1 x 1 @ 121 lbs

8

Private

6pm CrossFit

1 x 1 @ 120 lbs

9

Taylor
Hempy

6am CrossFit

1 x 1 @ 115 lbs

10

Wifey
(aka Chris ...

5pm CrossFit

1 x 1 @ 110 lbs

pressed 115

11

Chelsie
Coughlin

12pm CrossFit

1 x 1 @ 105 lbs

12

Laura
Ringgold

4pm CrossFit

1 x 1 @ 100 lbs

13

Alissa
Cobb

7am CrossFit

1 x 1 @ 90 lbs

14

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 85 lbs

15

kasey
stark

6pm CrossFit

1 x 1 @ 75 lbs

16

Private

8am CrossFit

1 x 1 @ 65 lbs

17

Libby
Lefanowicz

6pm CrossFit

1 x 1 @ 55 lbs

18

Thuong
Ton

6am CrossFit

1 x 1 @ 50 lbs

19

Vienna
Kaiser

8am CrossFit

1 x 1 @ 0 lbs

65lbs strict press 2 x every min.