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Push Jerk

Bench Press

Metcon

Metcon

Settings

Workout

CF - 12/21/21

A:

200m run
into
3 sets
3 strict press
3 push press
3 push jerks
3 split jerks
:15 OH HOLD

B: Push Jerk (5 x 1 PJ + 1 Split Jerk 80-85%)

Push jerk + split jerk
5x 1 + 1 @ 80-85% of push jerk

C: Bench Press (BB bench press 3x3 @ 90% of last weeks heavy 3 rep)

D: Metcon (4 Rounds for time)

4 sets:
15 pull up
15 hspu
15 bbjo 24/20"
Rest :90 btw sets

D: Metcon (4 Rounds for time)

4 sets:
15 pull up
15 hspu
15 bbjo 24/20"
Rest :90 btw sets

E: Metcon (No Measure)

Bonus fitness / Accessory

3 sets:
15 seated db arnold press
10 wall walk
1:00 straight arm plank

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

Whiteboard:

Tuesday, December 21, 2021

Male Clients

1

Bryant
Hahnfeldt

5:00 PM CrossFit

5 x 2 @ 265 lbs

2

Tyler
Parker

4:00 PM CrossFit

5 x 2 @ 255 lbs

3

Jason
Deloney

11:30 AM CrossFit

5 x 2 @ 235 lbs

4

JD
Mason

5:00 PM CrossFit

5 x 2 @ 225 lbs

3x225, 2x235

5

Jefferson
Adcock

11:30 AM CrossFit

5 x 2 @ 205 lbs

6

_Stuart
Chandler

6:00 AM CrossFit

5 x 2 @ 185 lbs

6

Derek
Fecteau

4:00 PM CrossFit

5 x 2 @ 185 lbs

6

Matt
Everetts

6:00 AM CrossFit

5 x 2 @ 185 lbs

6

Michael
Harrington

5:00 AM CrossFit

5 x 2 @ 185 lbs

Second set was dicey, rest were OK. Focus on keeping bar close.

7

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 175 lbs

8

Chris
Beavers

6:00 AM CrossFit

5 x 2 @ 155 lbs

9

Cory
Rexford

4:00 PM CrossFit

5 x 2 @ 145 lbs

10

David
Kan

5:00 PM CrossFit

2 x 2 @ 185 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

5 x 2 @ 155 lbs

2

Courtney
Everetts

6:00 AM CrossFit

5 x 2 @ 145 lbs

130-135x2-145x2

3

Jordan
Wylie

5:00 PM CrossFit

5 x 2 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 125 lbs

4

Lauren
Gardner

7:00am CrossFit

5 x 2 @ 115 lbs

5

Becca
Esborg

5:00 PM CrossFit

5 x 2 @ 105 lbs

5

Morgan
Webb

4:00 PM CrossFit

5 x 2 @ 105 lbs

6

Laura
Kim

5:00 PM CrossFit

5 x 2 @ 90 lbs

7

Lindsey
Garner

6:00 AM CrossFit

5 x 2 @ 80 lbs

7

Tori
Lyczkowski

6:00 AM CrossFit

5 x 2 @ 80 lbs

8

Audrey
Mitchell

7:00am CrossFit

5 x 2 @ 75 lbs

9

Catherine
Yancy

5:00 PM CrossFit

5 x 2 @ 70 lbs

75 then stopped

10

Nicole
Rieman

6:00 AM CrossFit

5 x 2 @ 40 lbs

4 rounds at 35 lbs