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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Monday - 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):
51 (20/31)
Workout
Monday
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight. Before such an idea became a mainstream success… talk about a horrific idea! The thought of hurling a human into the air, like a bird, with no guarantee of landing. The above quote speaks to his greatest accomplishment. His mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible through it all. The one person that will stop of us from doing what we want to do, looks back at us in the mirror. It’s good to acknowledge that the primary job of our brain is to keep us safe. It’s going to try to keep us away from risk, danger, and failure. It’s you versus you.
Skill/Strength
Clean and Jerk
Clean and Jerk
Olympic Complex
On the 2:00 x 5 Sets:
3 Power Cleans
3 Front Squats
3 Push Jerks
Set 1: 60% of 1RM Clean and Jerk
Set 2: 65% of 1RM Clean and Jerk
Set 3: 70% of 1RM Clean and Jerk
Sets 4-5: Build to a Heavy
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
3 Rounds of "Macho Man" (135/95)
15 Toes to Bar
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
SUBSTITUTIONS
Toes to Bar
Reduce Reps
Feet as High as Possible
Knees to Chest / Waist
STIMULUS
-Unlike the Olympic Complex before, you can break the barbell however you'd like
-You must complete all 3 rounds on the bar (27 reps) before moving on to the toes to bar
-Choose a toes to bar variation that you are capable of completing 15+ reps when fresh
-Looking to complete 3-4+ rounds in 12 minutes
This works out to a round at least every 3-4 minutes
Strategy
STRATEGY
TOES TO BAR
-There is no set too small on the toes to bar today
-Choose the option that allows you to spend the least time resting and the most time moving
-Below are a few options to think about:
3 Sets: 5-5-5 or 6-5-4
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3 or 5-4-3-2-1
"MACHO MAN"
-The power cleans serve as the pacer of the barbell movements
-Singles are likely the best option here to keep you moving forward
-Going singles here allows you to hold onto the squats and jerks ideally unbroken
-Take as much time between clean singles as needed to ensure unbroken squats and jerks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 18, 2019
Male Clients
1
Mark
Barnhart
6:00 AM CrossFit
1 x 3 @ 205 lbs
2
Chris
Bowen
12:15 PM CrossFit
1 x 3 @ 195 lbs
3
John
O'Keefe
12:15 PM CrossFit
1 x 3 @ 185 lbs
4
Adam
Keslosky
3:30 PM CrossFit
1 x 3 @ 175 lbs
5
Kevin
Lacjak
5:30 PM CrossFit
1 x 3 @ 165 lbs
6
Huge’s
Back!
5:30 PM CrossFit
1 x 3 @ 160 lbs
7
Jay
Griggs
8:15 AM CrossFit
1 x 3 @ 150 lbs
8
Erik
Christians
8:15 AM CrossFit
1 x 3 @ 145 lbs
8
Private
6:00 AM CrossFit
1 x 3 @ 145 lbs
9
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 140 lbs
10
Private
5:30 PM CrossFit
1 x 3 @ 135 lbs
11
John
Hays
9:30 AM CrossFit
1 x 3 @ 115 lbs
11
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 115 lbs
12
paul
lacjak
5:30 PM CrossFit
1 x 3 @ 105 lbs
13
Keith
Davis
6:00 AM CrossFit
1 x 3 @ 95 lbs
14
Josh
Arquette
12:15 PM CrossFit
1 x 3 @ 85 lbs
15
Cornell
Marshall
9:30 AM CrossFit
1 x 3 @ 75 lbs
16
Chris
Sharber
6:00 AM CrossFit
1 x 3 @ 65 lbs
17
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 50 lbs
18
Tommy
Culligan
5:30 PM CrossFit
1 x 3 @ 25 lbs
Female Clients
1
Brooke
Bemis
12:15 PM CrossFit
1 x 3 @ 105 lbs
1
Christina
Griggs
5:30 PM CrossFit
1 x 3 @ 105 lbs
1
Kristin
Head
6:00 AM CrossFit
1 x 3 @ 105 lbs
1
Kristina
Barnhart
6:00 AM CrossFit
1 x 3 @ 105 lbs
1
Leah
Cowden
9:30 AM CrossFit
1 x 3 @ 105 lbs
2
Lia
Christians
8:15 AM CrossFit
1 x 3 @ 100 lbs
3
Sarah
Guillaudeu
12:15 PM CrossFit
1 x 3 @ 95 lbs
3
Sarah
Willoughby
5:30 PM CrossFit
1 x 3 @ 95 lbs
4
Angie
O'Keefe
12:15 PM CrossFit
1 x 3 @ 90 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 90 lbs
4
Maya
Gonzales
8:15 AM CrossFit
1 x 3 @ 90 lbs
5
Kelly
Burns
5:30 PM CrossFit
1 x 3 @ 85 lbs
5
Susan
McDonald
12:15 PM CrossFit
1 x 3 @ 85 lbs
5
Zoe
Bergner
8:15 AM CrossFit
1 x 3 @ 85 lbs
6
Peri
Vogl
8:15 AM CrossFit
1 x 3 @ 80 lbs
6
Teri
Heines
9:30 AM CrossFit
1 x 3 @ 80 lbs
7
Amanda
Spungin
9:30 AM CrossFit
1 x 3 @ 75 lbs
7
Gina
Steadman
12:15 PM CrossFit
1 x 3 @ 75 lbs
7
Grace
Compagnino
3:30 PM CrossFit
1 x 3 @ 75 lbs
7
Jami
Cheateaux
12:15 PM CrossFit
1 x 3 @ 75 lbs
8
courtney
alberts
12:15 PM CrossFit
1 x 3 @ 60 lbs
8
jennifer
berens
8:15 AM CrossFit
1 x 3 @ 60 lbs
8
Ruthann
Christensen
4:30 PM CrossFit
1 x 3 @ 60 lbs
9
Corinna
Marshall
6:00 AM CrossFit
1 x 3 @ 55 lbs
9
Katherine
Kane
5:30 PM CrossFit
1 x 3 @ 55 lbs
9
kathy
long
8:15 AM CrossFit
1 x 3 @ 55 lbs
9
Shana
Schubert
5:30 PM CrossFit
1 x 3 @ 55 lbs
9
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 55 lbs
10
Dana
Bossert
8:15 AM CrossFit
1 x 3 @ 35 lbs
10
Hallie
Ward
4:30 PM CrossFit
1 x 3 @ 35 lbs
11
Ann-Marie
whittington
12:15 PM CrossFit
1 x 3 @ 25 lbs
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