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Components

Clean and Jerk

Metcon

Front Squat

Settings

Workout

Monday

Weightlifting

A: Clean and Jerk (Build to a Heavy Single )

Metcon

B: Metcon (AMRAP - Rounds and Reps)

Rx =
12 Minute AMRAP of:
9 Toes To Bar
6 Clean & Jerks (135/85)
30 Double-Unders

Rx+ =
Clean & Jerks (155/105)

Extra

Strength

C: Front Squat (7 - 5 - 3)

7 @ 75%
5 @ 80%
3 @ 85%

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Whiteboard:

Monday, October 18, 2021

Male Clients

1

Kegan
Sullivan

CrossFit: 5:00 AM

1 x 1 @ 355 lbs

2

Chris
Pearson

CrossFit: 4:30 PM

1 x 1 @ 275 lbs

Power

2

Ricky
Flaig

CrossFit: 5:00 AM

1 x 1 @ 275 lbs

3

Anthony
Vorachak

Open Gym

1 x 1 @ 245 lbs

4

Hunter
Brayton

CrossFit: 5:30 PM

1 x 1 @ 225 lbs

4

Jesse
Cook

Open Gym

1 x 1 @ 225 lbs

Ugly jerk

4

Private

CrossFit: 5:00 AM

1 x 1 @ 225 lbs

5

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 215 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 195 lbs

7

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 185 lbs

8

Ben
Kulp

CrossFit: 12:00 PM

1 x 1 @ 145 lbs

9

Bud
Vazquez

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

10

yasser
elhariry

CrossFit: 5:00 AM

1 x 1 @ 125 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 1 @ 195 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 165 lbs

3

Anna
McKay

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

failed 165 jerk

4

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

4

Taryn
Hubert

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

5

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 1 @ 133 lbs

6

Gillian
Sowden

CrossFit: 5:00 AM

1 x 1 @ 123 lbs

7

Krista
Patronick

CrossFit: 6:00 AM

1 x 1 @ 120 lbs

Failed 125x2 🥲

8

Jennifer
Schiffman

CrossFit: 12:00 PM

1 x 1 @ 113 lbs

9

Private

CrossFit: 6:00 AM

1 x 1 @ 110 lbs

9

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 1 @ 110 lbs

10

Tracey
Evans

CrossFit: 12:00 PM

1 x 1 @ 103 lbs