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Components

Clean and Jerk

Metcon

Settings

Workout

Ocean Avenue

Warm-up

Crossover Symmetry Activation
Banded Hip Halo Activation
* 10 Side step R/L
* 10 Monster Walk
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Then...

2 Sets:
200 Meter Jog
20 Cossack Squats
20 Plate Hops
10 Single Leg Dumbbell RDL R/L

Barbell Clean Warmup:
5 Clean Deadlift
5 Clean Shrug (high hang)
5 Clean High Pull (high hang)
5 Muscle Clean (high hang)
5 Front Squat
5 Hang Clean + Strict Press
5 Squat Clean + Jerk (Split or Push)

Weightlifting

Clean and Jerk (1-RM)

Clean and Jerk

10 Minutes to Establish 1-RM

Metcon

Metcon (Time)

Complete For Time:
100-80-60-40-20
Double Under
10-8-6-4-2
Squat Clean (155/105)

Rx+:
100-80-60-40-20
Double Under
10-8-6-4-2
Squat Clean (185/125)

Double Unders: These are ideally unbroken throughout. Keep them smooth and as much of the motion through the wrists as possible.

Squat Clean: These should be similar to the squat snatches with stimulus and weight. Aim for all fast singles unless you are VERY confident in touch’n go. Keep that chest up out of the hole and drive through the floor on the squat out!

The weight should ideally not be over 75% of your 1RM Squat Clean

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

Whiteboard:

Monday, September 14, 2020

Male Clients

1

Michael
Loring

5:15AM CrossFit

1 x 1 @ 275 lbs

2

Judd
Kindel

5:15PM CrossFit

1 x 1 @ 250 lbs

3

PJ
Kearn

6:15PM CrossFit

1 x 1 @ 215 lbs

4

Brad
Robert

6:15AM CrossFit

1 x 1 @ 205 lbs

4

Chris
Mondero

Remote Athlete

1 x 1 @ 205 lbs

5

Garett
Hood

6:15PM CrossFit

1 x 1 @ 185 lbs

6

Joshua
Meyer

6:15AM CrossFit

1 x 1 @ 180 lbs

7

Justin
Ferrell

5:15AM CrossFit

1 x 1 @ 175 lbs

8

Chuck
Lambertz

6:15AM CrossFit

1 x 1 @ 165 lbs

9

Easton
Swihart

5:15PM CrossFit

1 x 1 @ 135 lbs

9

Jay
Lowell

5:15PM CrossFit

1 x 1 @ 135 lbs

9

Luke
Lister

5:15AM CrossFit

1 x 1 @ 135 lbs

10

Keigan
Workman

5:15PM CrossFit

6 x 1 @ 70 lbs

Female Clients

1

Kayla
Garst

6:15AM CrossFit

1 x 1 @ 165 lbs

power clean - meh. split j - good

1

Stephanie
Hood

6:15PM CrossFit

1 x 1 @ 165 lbs

squat / split jerk

2

Cierra
Mondero

Remote Athlete

1 x 1 @ 145 lbs

Ran out of time

2

Jenn
Mears

Remote Athlete

1 x 1 @ 145 lbs

3

Private

6:15PM CrossFit

1 x 1 @ 140 lbs

4

Amber
Lambertz

5:15AM CrossFit

1 x 1 @ 135 lbs

Failed 145

4

Jenny
Bauer

6:15PM CrossFit

1 x 1 @ 135 lbs

140# clean, failed jerk

5

Kim
LeSage

Remote Athlete

1 x 1 @ 130 lbs

6

Monteene
Carter

Remote Athlete

1 x 1 @ 125 lbs

7

Jill
Krier

5:15PM CrossFit

1 x 1 @ 115 lbs

8

Candace
Lister

5:15AM CrossFit

1 x 1 @ 110 lbs

squat

9

Leah
Loring

5:15PM CrossFit

1 x 1 @ 105 lbs

Hang clean, split jerk

10

Alisha
Sipe

5:15AM CrossFit

1 x 1 @ 100 lbs

10

Cynthia
Atwell

5:15AM CrossFit

1 x 1 @ 100 lbs

11

Kelly
Collard

5:15PM CrossFit

1 x 1 @ 85 lbs