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Components

Clean and Jerk

Shoulder Press

Arnold Press

Settings

Workout

Mixing it up

Warm-up

Metcon (No Measure)

1 Round:
30/24 Calories (your choice)
15 Band Pull Aparts
:15 Hanging L-Hold
10 Arnold's Press
5 PVC Passes

Every Minute On The Minute

Clean and Jerk (Details Below))

EMOM x 16:
Odd Minutes: 1 C&J (increasing)
Even Minutes: 8 Strict Pull-ups

Details:
Increase in load to a moderate heavy single for the C&J.

Immediately into...

Shoulder Press (14 Minutes to a 1 RM)

This is from the floor.

Accessory Work

Arnold Press (3 Sets of 8 Reps (increasing))

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

Whiteboard:

Monday, November 15, 2021

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 245 lbs

Failed 265. Low back hurt

1

Daniel
Schaerer

7am CrossFit

1 x 1 @ 245 lbs

Did 4 strict/4 Kipping on last 3 sets

1

Keithan
Perez

6pm CrossFit

1 x 1 @ 245 lbs

2

Scott
Kellner

6am CrossFit

1 x 1 @ 230 lbs

3

Aaron
Hart

6am CrossFit

1 x 1 @ 225 lbs

3

Bryan
Ruezga

6pm CrossFit

1 x 1 @ 225 lbs

155-165-175-185-195-205-215-225

3

Konstantin
Zagustin

6pm CrossFit

1 x 1 @ 225 lbs

4

Mike
Tighe

12pm CrossFit

1 x 1 @ 215 lbs

5

Nate
Cobb

12pm CrossFit

1 x 1 @ 205 lbs

6

Paul
Miller

4pm CrossFit

1 x 1 @ 195 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 193 lbs

7

Ryan
Keith

12pm CrossFit

1 x 1 @ 193 lbs

8

Brian
Kalmenson

6am CrossFit

1 x 1 @ 185 lbs

8

Eric
Otero

4pm CrossFit

1 x 1 @ 185 lbs

9

Javier
Morales

5am CrossFit

1 x 1 @ 165 lbs

9

Robby
Tabellija

12pm CrossFit

1 x 1 @ 165 lbs

10

Ryan
Gift

6am CrossFit

1 x 1 @ 155 lbs

11

AJ!
Isabelo

6am CrossFit

1 x 1 @ 145 lbs

11

Chris
Christian

6am CrossFit

1 x 1 @ 145 lbs

11

Michael
Gallagher

5pm CrossFit

1 x 1 @ 145 lbs

12

Joel
Briggs

8am CrossFit

1 x 1 @ 135 lbs

12

Pete
Mc Workman

6am CrossFit

1 x 1 @ 135 lbs

13

Moe
Mubarak

8am CrossFit

1 x 1 @ 130 lbs

14

John
Hibbard

5am CrossFit

1 x 1 @ 125 lbs

15

Anthony
Megliola

6am CrossFit

1 x 1 @ 115 lbs

15

Christian
Lopez

7am CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Private

4pm CrossFit

1 x 1 @ 154.35 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 1 @ 140 lbs

8 strict pu/rnd

2

Patrisha
Wilson

6am CrossFit

1 x 1 @ 140 lbs

Banded PU

3

Amanda
Carson

4pm CrossFit

1 x 1 @ 135 lbs

3

Steph
Jarosz

12pm CrossFit

1 x 1 @ 135 lbs

4

Kym
Janke

12pm CrossFit

1 x 1 @ 130 lbs

Tired today...

5

Jenie
Reyes

6pm CrossFit

1 x 1 @ 125 lbs

6

Jenny
Hart

6am CrossFit

1 x 1 @ 121 lbs

7

Alissa
Cobb

6am CrossFit

1 x 1 @ 116 lbs

Failed 121

8

Becca
Chang

5pm CrossFit

1 x 1 @ 115 lbs

8

Rachael
Record

7am CrossFit

1 x 1 @ 115 lbs

9

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 110 lbs

9

Private

5pm CrossFit

1 x 1 @ 110 lbs

9

Katie
Klink

12pm CrossFit

1 x 1 @ 110 lbs

10

Lisa
Gift

5pm CrossFit

1 x 1 @ 105 lbs

11

Betsy
Gelfand

5am CrossFit

1 x 1 @ 100 lbs

11

Theresa
Brinsa

4pm CrossFit

1 x 1 @ 100 lbs

12

Brianna
Perry

4pm CrossFit

1 x 1 @ 95 lbs

Kept it light, working on the split jerk form

13

Vienna
Kaiser

8am CrossFit

1 x 1 @ 90 lbs

14

Emily
Small

7am CrossFit

1 x 1 @ 85 lbs

15

Janis
Green

8am CrossFit

1 x 1 @ 80 lbs

3@80..capped

16

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 70 lbs

17

Kassandra
Martinez

6pm CrossFit

1 x 1 @ 55 lbs