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Clean and Jerk

Metcon

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Workout

11/20/2015

Weightlifting

Clean and Jerk (7-6-5-4-3)

Clean and Jerk

7 @ 50%
6 @ 60%
5 @ 70%
4 @ 75%
3 As Heavy as Possible
(Bar Does not rest on ground for more than 1 breath)

Workout of the Day

Metcon (AMRAP - Reps)

Partner Workout

AMRAP in 14 Minutes
Overhead Squats (95/65)

Kettle Bell Swings & 200m Run.

While Partner 1 Completes As Many Overhead Squats as Possible (95/65).
Partner 2 Completes 15 Kettle Bell Swings (53/35) and a 200m Run.

**Score is total Overhead Squats by BOTH partners Combined.

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

Whiteboard:

Friday, November 20, 2015

Male Clients

1

BoBo
Morrow

5:45 AM CrossFit

1 x 3 @ 235 lbs

2

David
De Leon Jr.

5:45 PM CrossFit

1 x 4 @ 205 lbs

2

Cameron
Reeves

5:45 PM CrossFit

1 x 3 @ 205 lbs

3

Sha
Gearn

5:45 AM CrossFit

1 x 3 @ 175 lbs

135, 145, 155, 165, 175

4

kyle
lawles

5:45 AM CrossFit

1 x 3 @ 155 lbs

5

Carlos
Aguirre

5:45 PM CrossFit

1 x 3 @ 145 lbs

5

Chase
Young

5:45 PM CrossFit

1 x 3 @ 145 lbs

6

Nate
Stroh

5:45 AM CrossFit

1 x 2 @ 115 lbs

7(85), 6(95), 5(95), 4(105), 2(115)

Female Clients

1

Ashley
Reeves

5:45 AM CrossFit

1 x 3 @ 115 lbs

7x85, 5x105

1

Breanna
Spicer

8:30AM CrossFit

1 x 3 @ 115 lbs

2

Emily
Hunt

8:30AM CrossFit

1 x 3 @ 100 lbs

65 70 75 85 100

3

Sarah
Arora

5:45 AM CrossFit

1 x 3 @ 95 lbs

4

jessica
Sattler

8:30AM CrossFit

1 x 3 @ 85 lbs

4

Tracy
May

8:30AM CrossFit

1 x 3 @ 85 lbs

5

heather
thompson

5:45 AM CrossFit

1 x 3 @ 75 lbs

6

Jenn
Reeves

5:45 PM CrossFit

1 x 3 @ 65 lbs

35,45,50,55,65

7

NATALIE
LAWLES

8:30AM CrossFit

1 x 3 @ 55 lbs

8

angella
mayfield

8:30AM CrossFit

1 x 3 @ 35 lbs

9

Lindley
Simmons

5:45 PM CrossFit

2 x 1 @ 100 lbs

1 hang, 1 power

9

Kristin
Huseman

5:45 PM CrossFit

1 x 2 @ 135 lbs

9

Jacqui
Morrow

5:45 PM CrossFit

1 x 1 @ 95 lbs

cleaned 100, no jerk