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Components
Jumpin, Jumpin
power clean & jerk
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
10/30/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (10/15)
Workout
10/30/2020
SORRY, LOST THE INTERNET LAST NIGHT! It doesn't matter when we start. It doesn't matter where we start. All that matters is that we start. If you're human you've felt the burn of waiting too long. Felt the pain of a missed opportunity, not due to action, but no action. It is wise of us to recognize that it is a human condition to wait for the better setup. It is our nature to be risk averse. We want safety and guaranteed results. Yet the unfortunate guarantee there is that we'll wake tomorrow in the same place we are today, ... if not worse. Just start. Whatever it is you're not too old. You're not too young. You're not too busy, too poor, too sick, too injured, too unprepared, too tired, too too uneducated, and you're not too weak. You're ready. The perfect time is now.
Warm-up
See coaches board in the gym.
Jumpin, Jumpin (Time)
Using a running clock do: (15 min cap)
- 60/40 calorie row
- 35/25 Echo bike
- 20 power clean & jerks 115/85
- today is a two part WOD with a focus on the power clean & jerk.
- part 1 is a triplet that involves conditioning and oly skills.
expect this to take between 7-10 minutes.
- part 2 will begin on the 15 minute mark.
- You can push jerk or split jerk, but recommend the push jerk for transfer-ability into metcons.
power clean & jerk (EMOM x 10)
on the 15:00;
- sets 1 & 2 - 68% of 1RM C&J
- sets 3 & 4 - 72%
- sets 5 & 6 - 76%
- sets 7 & 8 - 80%
- sets 9 & 10 - 80-83%
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 30, 2020
Male Clients
1
Rob
Bush
12:15 PM CrossFit
8:41
2
Matthew
Emmons
8:15 AM CrossFit
10:16
3
Darren
Reed
12:15 PM CrossFit
10:29
4
Sylvain
Thibault
5:30 PM CrossFit
11:35
5
David
Spungin
12:15 PM CrossFit
13:35
6
Duncan
Emmons
8:15 AM CrossFit
9:45
#75
7
Chris
Sharber
9:30 AM CrossFit
10:30
65
7
Doug
Davis
12:15 PM CrossFit
10:30
8
Dan
Lincoln
6:00 AM CrossFit
11:57
#55
9
Brandon
McCarthy
5:30 PM CrossFit
11:59
95 lbs
Female Clients
1
Christina
Griggs
8:15 AM CrossFit
10:23
2
Vicki
Spicer
8:15 AM CrossFit
9:11
3
Beata
Wyatt
9:30 AM CrossFit
9:28
#65
4
Kathy
Griffiths
8:15 AM CrossFit
9:54
5
Amanda
Spungin
9:30 AM CrossFit
10:05
#65
6
Annie
Dougherty
9:30 AM CrossFit
10:07
55
7
Julie
Sharber
9:30 AM CrossFit
10:15
8
Jennifer
DiCarlo
9:30 AM CrossFit
10:35
55
9
Peri
Vogl
6:00 AM CrossFit
10:44
5 reps at #85, 15 reps at #65
10
Angie
O'Keefe
6:00 AM CrossFit
10:47
#65
11
Dana
Bossert
8:15 AM CrossFit
11:10
12
Hayley
Murphy
3:30 PM CrossFit
11:50
13
Ruthann
Christensen
12:15 PM CrossFit
12:05
14
Nicole
Van Volkinburg
8:15 AM CrossFit
12:15
#40
15
Carly
Pearlman
3:30 PM CrossFit
12:35
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