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Components
Jerk Balance
Tall Jerk
Split Jerk
Metcon
Settings
Location
(All)
CrossFit Pineville
Program
CrossFit
RISE
Date
Workout
Wednesday - CrossFit Pineville
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
11:00 AM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (17/10)
Workout
Wednesday
Happy Birthday Coach Brandon!!!!
Warm-up
10 mins
Weightlifting
25 mins
Jerk Balance
3x3
*Start light and increase
Tall Jerk
3x3
*Start light and increase
Split Jerk
*10 min to find a heavy single
Jerk Balance (3, 3, 3)
Tall Jerk (3, 3, 3)
Split Jerk (10 mins to find a heavy single)
Split Jerk
Metcon
Metcon (Time)
5 Rounds
10 DL (Rx+275/185)(225/135)
50 DU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 27, 2017
Male Clients
1
Carlos
Jara
6:00 AM CrossFit
3 x 3 @ 135 lbs
2
David
Seaman
11:00 AM CrossFit
3 x 3 @ 125 lbs
2
Emile
Anderson
11:00 AM CrossFit
3 x 3 @ 125 lbs
3
Gary
Blount
5:00 PM CrossFit
3 x 3 @ 115 lbs
3
Mike
Noll
11:00 AM CrossFit
3 x 3 @ 115 lbs
4
Jason
Cansler
6:00 PM CrossFit
3 x 3 @ 95 lbs
4
Kason
Davis
5:00 PM CrossFit
3 x 3 @ 95 lbs
5
Brad
Brodzinski
5:00 PM CrossFit
3 x 3 @ 85 lbs
6
Bo
Calilung
5:00 PM CrossFit
3 x 3 @ 75 lbs
6
Jonathan
Darcey
5:00 PM CrossFit
3 x 3 @ 75 lbs
7
Todd
McDaniel
5:00 AM CrossFit
3 x 3 @ 65 lbs
8
Mike
Morelli
5:00 AM CrossFit
3 x 3 @ 45 lbs
9
Robert
Herford
6:00 PM CrossFit
2 x 3 @ 185 lbs
9
Brandon
Shuck
5:00 PM CrossFit
1 x 3 @ 225 lbs
135, 185
9
Jake
Jerles
7:00 PM CrossFit
1 x 3 @ 185 lbs
95,135
9
Sam
Bowman
6:00 AM CrossFit
1 x 3 @ 125 lbs
9
Samuel
Fitzgerald
11:00 AM CrossFit
1 x 3 @ 185 lbs
Female Clients
1
Jackie
Cansler
6:00 PM CrossFit
3 x 3 @ 75 lbs
2
Jenny
Rosas
6:00 AM CrossFit
3 x 3 @ 55 lbs
3
Laura
Yakamna
6:00 PM CrossFit
3 x 3 @ 53 lbs
4
Private
6:00 PM CrossFit
3 x 3 @ 45 lbs
4
Fanny
B Roberts
6:00 PM CrossFit
3 x 3 @ 45 lbs
5
Alyssa
Carlson
5:00 AM CrossFit
3 x 3 @ 35 lbs
5
Evelyn
Karras
7:00 PM CrossFit
3 x 3 @ 35 lbs
6
Jen
Schult
6:00 AM CrossFit
1 x 3 @ 85 lbs
6
Michelle
Shuck
9:00 AM CrossFit
1 x 3 @ 75 lbs
6
Rachel
Klahr
6:00 PM CrossFit
1 x 3 @ 75 lbs
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