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Components

Clean and Jerk

Metcon

Settings

Workout

The collective

Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:
20 Banded Lateral Steps (bands on ankles)
10 Banded Squats (bands on knees)
10 Banded Glute Bridges w/ pause at top (bands on knees)
10 Cossack Squats
:20 Hanging L-Hold
5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Strength

Clean and Jerk (15 Minutes to build to a heavy single)

Metcon

Metcon (AMRAP - Rounds and Reps)

15 Minute AMRAP:
20/15 Calorie Row
10 Power Cleans (115/85lbs) (RX+ 155/105lbs)
5 Wall Walks (RX+ 25' Handstand Walk)

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

Whiteboard:

Friday, December 10, 2021

Male Clients

1

Daniel
Schaerer

12pm CrossFit

1 x 1 @ 265 lbs

2

Konstantin
Zagustin

5pm CrossFit

1 x 1 @ 245 lbs

Failed 270 Jerk

3

Private

6am CrossFit

1 x 1 @ 225 lbs

3

Mike
Tighe

12pm CrossFit

1 x 1 @ 225 lbs

Power and push

4

Eric
Otero

4pm CrossFit

1 x 1 @ 215 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 205 lbs

5

Jericho
Urmenita

6pm CrossFit

1 x 1 @ 205 lbs

5

Nate
Cobb

12pm CrossFit

1 x 1 @ 205 lbs

5

Paul
Miller

4pm CrossFit

1 x 1 @ 205 lbs

6

Ryan
Figuerado

6pm CrossFit

1 x 1 @ 195 lbs

7

Eric
Cisneros

5am CrossFit

1 x 1 @ 185 lbs

7

Frank!e
Armas

12pm CrossFit

1 x 1 @ 185 lbs

7

Tyler
Eickmann

8am CrossFit

1 x 1 @ 185 lbs

Attempted 205

8

Andrés
Herrera

12pm CrossFit

1 x 1 @ 170 lbs

9

Michael
Gallagher

5pm CrossFit

1 x 1 @ 165 lbs

10

Chris
Christian

6am CrossFit

1 x 1 @ 155 lbs

10

Ryan
Gift

6am CrossFit

1 x 1 @ 155 lbs

10

Sean
Grindle

5am CrossFit

1 x 1 @ 155 lbs

11

Sohit
Gulati

4pm CrossFit

1 x 1 @ 145 lbs

12

John
Hibbard

5am CrossFit

1 x 1 @ 135 lbs

With split

12

Omar
Juarez

6pm CrossFit

1 x 1 @ 135 lbs

13

Moe
Mubarak

4pm CrossFit

1 x 1 @ 125 lbs

14

Christian
Lopez

12pm CrossFit

1 x 1 @ 115 lbs

14

Pete
Mc Workman

6am CrossFit

1 x 1 @ 115 lbs

15

Emilio
Lee

12pm CrossFit

10 x 1 @ 30 lbs

Started with - 15 lbs each with 45 lbs barbell x 4 - 25 lbs each ...

Female Clients

1

Lindsey
Hempy

6am CrossFit

1 x 1 @ 155 lbs

Not a good C&J day

2

Amanda
Carson

4pm CrossFit

1 x 1 @ 145 lbs

2

Jenie
Reyes

6pm CrossFit

1 x 1 @ 145 lbs

3

Brianna
Perry

4pm CrossFit

1 x 1 @ 140 lbs

Not happy about my jerk though; especially the back leg needs to ...

4

Kim
McGrath

8am CrossFit

1 x 1 @ 130 lbs

5

Betsy
Gelfand

6pm CrossFit

1 x 1 @ 120 lbs

6

Tish
(Letitia) ...

5am CrossFit

1 x 1 @ 110 lbs

New PR 😬

7

Donica
Ryder ⛵️

5am CrossFit

1 x 1 @ 105 lbs

So tired by Friday!

8

Gretchen
Otero

4pm CrossFit

1 x 1 @ 100 lbs

9

Leah
Legner

7am CrossFit

1 x 1 @ 90 lbs

9

Phoebe
Seaver

7am CrossFit

1 x 1 @ 90 lbs

10

Laura
Vielmo

5pm CrossFit

7 x 1 @ 55 lbs

Start: 55 lb / Max: 85