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Components

Clean and Jerk

Metcon

Settings

Workout

Friday

Warm-up

3/3 box step ups
5 BB Goodmornings
3/3 Samson
5 BB Strict Press
3/3 Straddle Toe Touch
5 BB Front Squat

Barbell Prep

Strength

Clean and Jerk (3 x 2 )

Clean and Jerk

Working sets at 75-80%

20 min clock

Metcon

Metcon (AMRAP - Reps)

3 rounds for max reps
1:00 max thrusters (75/55)
1:00 max Power Clean
1:00 max Box Jump (24/20)
1:00 max TTB
Rest 1 min b/t rounds

RX+
95/65

Scaled
Less weight
HKR

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Whiteboard:

Friday, September 16, 2022

Male Clients

1

Joseph
Gadilhe

8:30 AM CrossFit

1 x 2 @ 245 lbs

235/240/245

1

Wesley
Rogers

8:30 AM CrossFit

1 x 2 @ 245 lbs

235-240-245 *80-85%

2

Jason
henry

4:30 PM CrossFit

1 x 2 @ 215 lbs

3

James
Zadrozny

4:30 PM CrossFit

1 x 2 @ 205 lbs

4

Hunter
Kiker

5:00 AM CrossFit

3 x 2 @ 195 lbs

4

Dustin
Allen

5:30 PM CrossFit

1 x 2 @ 195 lbs

5

Khris
Carter

5:30 PM CrossFit

1 x 2 @ 175 lbs

Using new power position makes me happy

6

Jarid
Bergeron

5:30 PM CrossFit

2 x 2 @ 165 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 165 lbs

6

Jonathan
Mathews

5:00 AM CrossFit

1 x 2 @ 165 lbs

7

Adam
Cabrera

8:30 AM CrossFit

1 x 2 @ 155 lbs

7

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 155 lbs

7

Mauricio
Masili

5:00 AM CrossFit

1 x 2 @ 155 lbs

8

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 147 lbs

9

Michael
Otte

5:30 PM CrossFit

3 x 2 @ 145 lbs

9

Javen
Barber

5:30 PM CrossFit

2 x 3 @ 145 lbs

9

Ionatan
Soule

4:30 PM CrossFit

1 x 2 @ 145 lbs

Work on jerk.

10

Tim
Krug

5:00 AM CrossFit

1 x 2 @ 115 lbs

11

Brandon
Roberts

4:30 PM CrossFit

3 x 2 @ 105 lbs

12

Will
Hamm

4:30 PM CrossFit

3 x 2 @ 95 lbs

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

3 x 2 @ 125 lbs

1

Gianinna
Manrique

5:30 PM CrossFit

1 x 2 @ 125 lbs

1

Shayna
Rogers

4:30 PM CrossFit

1 x 2 @ 125 lbs

70%

2

Katey
Mackin

5:00 AM CrossFit

1 x 2 @ 115 lbs

3

Jordyn
Bennett

5:30 PM CrossFit

1 x 2 @ 105 lbs

4

Katie
Brookes

8:30 AM CrossFit

1 x 2 @ 100 lbs

5

Victoria
Canon

4:30 PM CrossFit

3 x 2 @ 95 lbs

6

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 90 lbs

6

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 90 lbs

7

Jessica
Kelly

5:00 AM CrossFit

3 x 2 @ 85 lbs

7

Codi
Ready

5:30 PM CrossFit

1 x 2 @ 85 lbs

8

Jessica
Cabrera

8:30 AM CrossFit

2 x 3 @ 75 lbs

8

Bell
Masili

5:00 AM CrossFit

1 x 2 @ 75 lbs

8

Hannah
Trahan

5:00 AM CrossFit

1 x 2 @ 75 lbs

9

Jennifer
Trahan

5:00 AM CrossFit

3 x 2 @ 55 lbs