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Components

Split Jerk

Metcon

Metcon

Settings

Workout

CF - 10/26/21

A:

4 way banded shoulder stretch (:30 each)
into
3 rds
3 strict press
3 push press
3 split jerks

B: Split Jerk (6 x 2 split jerk @70-75% on the 2 min)

E2MOM12
2 split jerks @ 70-75%

C: Metcon (4 Rounds for time)

4 sets:
10 db strict press 35/25
2 rope climb
10 hspu
rest :90 btw sets

D: Metcon (AMRAP - Reps)

emom x 10
10 (5R/5L) alt db hang snatch 50/35
:30 amrap DU

score is number of dubs for rx
number of singles for modified

E: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
2:00 on / 1:00 off
15/12 cal ski
amrap ttb in remaining time

Cooldown
4 way Banded shoulder stretch (like warmup)
Roll: lats and upper back

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

Whiteboard:

Tuesday, October 26, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 245 lbs

1

Janson
Moore

11:30 AM CrossFit

6 x 2 @ 245 lbs

2

Bryant
Hahnfeldt

6:00 PM CrossFit

6 x 2 @ 235 lbs

3

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 225 lbs

4

JD
Mason

5:00 PM CrossFit

6 x 2 @ 205 lbs

5

Flynt
Foster

5:00 PM CrossFit

6 x 2 @ 175 lbs

5

Justin
Schot

4:00 PM CrossFit

6 x 2 @ 175 lbs

6

Ben
Hanback

11:30 AM CrossFit

6 x 2 @ 160 lbs

7

Dustin
Dowell

11:30 AM CrossFit

6 x 2 @ 145 lbs

6 x 135 6 x 145

Female Clients

1

Christine
Smith

5:00 AM CrossFit

6 x 2 @ 160 lbs

125, 135 x2, 140, 155, 160

2

Camille
Cline

11:30 AM CrossFit

6 x 2 @ 125 lbs

2

jessica
white

6:00 PM CrossFit

6 x 2 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 115 lbs

4

Amy
Rahn

4:00 PM CrossFit

6 x 2 @ 105 lbs

4

Morgan
Webb

5:00 AM CrossFit

6 x 2 @ 105 lbs

5

Becca
Esborg

7:00am CrossFit

6 x 2 @ 95 lbs

5

Private

6:00 PM CrossFit

6 x 2 @ 95 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 2 @ 95 lbs

6

Tori
Tesmer

5:00 AM CrossFit

6 x 2 @ 85 lbs

7

Tori
Lyczkowski

7:00am CrossFit

6 x 2 @ 75 lbs

8

Private

5:00 PM CrossFit

6 x 2 @ 65 lbs

9

Kaitlyn
Ellis

7:00am CrossFit

6 x 2 @ 15 lbs