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Components

Push Jerk

Metcon

Settings

Workout

Tuesday

Warm-up

Make sure your bar is ready to rock!

3 ROUNDS
1:00 Row*
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges

*increase pace each round

Review Push Jerk

Strength

Push Jerk (3.3.3.3.3.)

Push Jerk

Build to a heavy triple. Not a max.

15 min clock

Metcon

Metcon (Time)

4 ROUNDS FOR TIME
500/400m Row or 30/21 cal bike
12 Shoulder to Overhead (135/95)|(95/65)
12 Back Rack Reverse Lunges

(Score is Time)

18 min cap

RX+
155/105

Scaled
Less weight

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

Whiteboard:

Tuesday, September 07, 2021

Male Clients

1

Maury
Goldstein

8:30 AM CrossFit

1 x 3 @ 240 lbs

2

James
Wall

4:30 PM CrossFit

1 x 3 @ 225 lbs

3

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 3 @ 185 lbs

4

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 180 lbs

4

Christopher
Harvey

6:00 AM CrossFit

1 x 3 @ 180 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 165 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 3 @ 145 lbs

Female Clients

1

Ana
Pratten

4:30 PM CrossFit

1 x 3 @ 115 lbs

2

Carmen
Thompson

5:30 PM CrossFit

1 x 3 @ 105 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 105 lbs

2

Lori
Pearce

6:30 PM CrossFit

1 x 3 @ 105 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 3 @ 105 lbs

3

Alexandra
Hatley

4:30 PM CrossFit

1 x 3 @ 95 lbs

4

Alexandra
Moran

8:30 AM CrossFit

1 x 3 @ 90 lbs

5

Crystal
Berry🫐

6:00 AM CrossFit

1 x 3 @ 85 lbs

5

Dawn
Word

6:00 AM CrossFit

1 x 3 @ 85 lbs

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