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Metcon

Clean and Jerk

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Workout

CrossFit TW18 Staines 06/09/19

Warm-up

2 ROUNDS, Increasing Pace Each Round…
12 Cals
5/5 Elbow Punches
10 Front Squats w/ Empty Barbell (:01 pause at bottom)
5 Up-Downs Over Rower (smooth & breath!)
10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)

Prep For Metcon

3 Sets 5 Building to Thruster workout weight

2 Rounds
6 Thruster
4 Cal Row
4 Burpee over Rower

Workout

Metcon (Time)

FOR TIME
ON A 15:00 RUNNING CLOCK, Parts 1 & 2...

I. FOR TIME
21-15-9
Thruster 43/29
Cal Row
Burpee Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1x1)

Clean and Jerk

IN THE REMAINING TIME...
1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

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

Whiteboard:

Friday, 06, September 2019

Male Clients

1

Andy
Gray

6:30pm CrossFit

8:47

2

Jordan
Ganley

6:30pm CrossFit

9:03

3

Luke
Tweddell

5:30pm CrossFit

10:29

4

Alex
Scott

6:00am CrossFit

11:04

5

Louis
Hill

4:30pm CrossFit

11:08

6

Liam
O'shea

6:30pm CrossFit

11:47

7

Marcus
Warden

4:30pm CrossFit

12:00

7

The
Panda

6:30pm CrossFit

12:00

-2 burpees

8

mike
willerton

6:00am CrossFit

11:17

30kg

9

Dan
Lynch

7:00am CrossFit

11:24

35kg

10

Bruce
Peake

5:30pm CrossFit

12:00

111 35kg

10

Chris
Topping

4:30pm CrossFit

12:00

10

Martyn
Vallis

6:00am CrossFit

12:00

198 18-12-9 30kg

10

Paul
Isaacs

7:00am CrossFit

12:00

25kg - 18 reps left

10

Robert
Chambers

6:30pm CrossFit

12:00

9 row 9 Burpees left

10

Stephen
Dancey

6:00am CrossFit

12:00

111 reps

Female Clients

1

Ciara
Nodwell

6:30pm CrossFit

10:06

2

Laura
Burgon

4:30pm CrossFit

11:37

3

HANNAH
PIERCY

9:30am CrossFit

12:48

4

Andreea
Wherlock

9:30am CrossFit

13:05

5

Juliana
Souza Campos

6:00am CrossFit

13:27

6

Meeta
Walia

9:30am CrossFit

10:50

12.5kg 18-12-9 Burpee to Box

7

Brooke
Ellis

5:30pm CrossFit

11:03

29kg back squat

8

Anisha
Virk

4:30pm CrossFit

12:00

8

Delphine
Michaud

6:00am CrossFit

12:00

25kg 21 - 17.5 15 - 27 reps left

8

Ellie
Reilly

5:30pm CrossFit

12:00

8

Fiona
Everington

7:00am CrossFit

12:00

25kg - 18 reps left

8

Holly
Laws

9:30am CrossFit

12:00

17.5kg 18-12-9 18 reps left

8

Mary
Baiden

5:30pm CrossFit

12:00

25

8

Rebecca
Hodges

5:30pm CrossFit

12:00

25

8

Sarah
Forrest

5:30pm CrossFit

12:00

24.5

8

Vicki
Everett

4:30pm CrossFit

12:00