Public Whiteboard

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Components

DL+Clean+Jerk

Settings

Workout

Barbell cycling and no metcon

Warm-up

(12 Minute time Cap)
800m Run
10 Wipers
10 Scorpions
3 Sided Plank (:30 per side)
20 Ext Rot and Press
20 Ext Rot low
20 GHD Hip Ext

12 Minute Foam Roll and Mobility:
Front Rack Mobility

Skill Development

Breaking down the split jerk

DL+Clean+Jerk

Increasing in weight every :90 x 8 sets:
3 Deadlft + 2 Cleans + 1 Split Jerk

*Emphasise quality movement and flowing from one exercise into the other.

Mobility

Personalized mobility needs and drills

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

Whiteboard:

Thursday, December 13, 2018

Male Clients

1

Mark
Patzer

12pm CrossFit

1 x 1 @ 185 lbs

2

AJ!
Isabelo

6am CrossFit

1 x 1 @ 176.4 lbs

3

Adam
Gelfand

12pm CrossFit

1 x 1 @ 165 lbs

4

Brad
Damon

6am CrossFit

8 x 1 @ 135 lbs

5

Eric
Macpherson

12pm CrossFit

1 x 1 @ 125 lbs

6

Fabricio
🦍

12pm CrossFit

1 x 1 @ 115 lbs

7

Zach
Jones

12pm CrossFit

1 x 1 @ 105 lbs

8

Brandon
Gonzalez

5pm CrossFit

1 x 1 @ 95 lbs

8

Ken
Nelson

5pm CrossFit

1 x 1 @ 95 lbs

9

S.W
SHIM

5pm CrossFit

9 x 6 @ 50 lbs

Female Clients

1

Lenae
Parzanese

12pm CrossFit

1 x 1 @ 100 lbs

2

Gracie
Laciste

5pm CrossFit

1 x 1 @ 85 lbs

2

Janis
Green

6am CrossFit

1 x 1 @ 85 lbs

3

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 80 lbs

4

kasey
stark

5pm CrossFit

1 x 1 @ 55 lbs

4

Lisa
Gift

5pm CrossFit

1 x 1 @ 55 lbs