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Components

Clean and Jerk

Metcon

Settings

Workout

9.20.19

Warm Up
30 Medball Cleans
30 Empty Barbell shoulder press

Clean and Jerk (10min EMOM 2 Reps)

Power Clean and Power Jerk, Same weight across all sets

Metcon (AMRAP - Rounds)

Every 3min x 5
7 Thrusters
14 Burpees over bar

Coach Tip* Heavy Thrusters and Fast Burpees will make this feel like its a sprint workout that had a baby with a build workout.

Cool Down
Coach led stretches

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

Whiteboard:

Friday, September 20, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

10 x 2 @ 225 lbs

2

Jeff
Freedman

11:45 AM CrossFit

10 x 2 @ 185 lbs

2

Ryan
Bellamy

8:00 am CrossFit

10 x 2 @ 185 lbs

3

Dylan
Placher

4:30 pm CrossFit

10 x 2 @ 155 lbs

4

Costa
Poulias

8:00 am CrossFit

10 x 2 @ 115 lbs

1power, 1split

5

Bobby
Fuentes

6:00 am CrossFit

10 x 2 @ 95 lbs

6

Myson
Craft

5:30 pm CrossFit

10 x 2 @ 75 lbs

7

Ken
Saksa

6:00 am CrossFit

1 x 2 @ 185 lbs

125-185

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

10 x 2 @ 105 lbs

2

Kelly
Stakely

8:00 am CrossFit

10 x 2 @ 95 lbs

3

Judy
DaRocha

6:00 am CrossFit

10 x 2 @ 85 lbs

4

Lori
Bevins

8:00 am CrossFit

10 x 2 @ 70 lbs

5

MC
Heller

11:45 AM CrossFit

10 x 2 @ 65 lbs

5

Savannah
Kushner

5:30 pm CrossFit

10 x 2 @ 65 lbs

6

Nancy
Finch

8:00 am CrossFit

10 x 2 @ 40 lbs

7

Jacqui
Fuentes

6:00 am CrossFit

10 x 2 @ 35 lbs