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Components

Split Jerk

Metcon

Settings

Workout

09/18/2019

Weightlifting

10 Minutes to Complete

Split Jerk (5-4-3-3-3)

Split Jerk

Workout of the Day

Metcon (AMRAP - Reps)

6 Rounds for Max Reps:
• 30 sec Overhead Squats (95/65, Rx+=135/95)
• 30 sec Rest
• 30 sec Deadlifts (135/95, Rx+=185/125)
• 30 sec Rest
• 30 sec Weighted Sit-ups (35/20, Rx+=50/35)
• 30 sec Rest

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

Whiteboard:

Wednesday, September 18, 2019

Male Clients

1

Frank
Garcia

5:45PM CrossFit

1 x 3 @ 225 lbs

2

Eric
Campbell

4:30PM CrossFit

1 x 3 @ 205 lbs

3

cash
hamby

5:45PM CrossFit

1 x 3 @ 185 lbs

3

jaime
zamora

4:30PM CrossFit

1 x 3 @ 185 lbs

4

Ryan
Doss

4:30PM CrossFit

1 x 3 @ 160 lbs

5

Michal
Morelos

4:30PM CrossFit

4 x 3 @ 135 lbs

5

Kevin
Korinek

5:30AM CrossFit

2 x 3 @ 135 lbs

6

Anirban
Pal

5:45PM CrossFit

1 x 3 @ 130 lbs

7

Raine Corado
l

5:45PM CrossFit

1 x 3 @ 125 lbs

1 @145

Female Clients

1

Ashley
Reeves

5:45PM CrossFit

1 x 3 @ 165 lbs

2

Leah
Smith

5:30AM CrossFit

1 x 3 @ 160 lbs

165 for 2

3

Tracy
May

8:30AM CrossFit

2 x 3 @ 145 lbs

4

Annalisa
Mayhew

5:30AM CrossFit

1 x 3 @ 125 lbs

4

Brenna
Braddock

5:30AM CrossFit

1 x 3 @ 125 lbs

4

Emily
Hunt

8:30AM CrossFit

1 x 3 @ 125 lbs

4

Meg
Brown

8:30AM CrossFit

1 x 3 @ 125 lbs

5

Brooke
Silverthorn

4:30PM CrossFit

4 x 3 @ 115 lbs

5

Madison
Garcia

5:45PM CrossFit

1 x 3 @ 115 lbs

6

Texi
Schaeffer

5:30AM CrossFit

1 x 3 @ 105 lbs

7

Joanna
Campbell

8:30AM CrossFit

1 x 3 @ 90 lbs

8

Zarai
Salayandia

4:30PM CrossFit

2 x 3 @ 85 lbs

8

jesseca
jackson

4:30PM CrossFit

1 x 3 @ 85 lbs

9

Kelly
Brauer

5:45PM CrossFit

3 x 3 @ 80 lbs