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Components

Split Jerk

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

20 mins

Split Jerk (3, 3, 3, 3, 3, 3)

Split Jerk

*E2MOM for 6 sets
*Work to a heavy triple

*For sets 1-3 pause, in the bottom of the jerk to check positioning

Metcon

Metcon (4 Rounds for reps)

For max cals/reps at each station

90 sec ME Cal Assault Bike
Rest 30 seconds
90 sec ME Burpees
Rest 30 seconds
90 sec ME Push Press (115/75)
Rest 30 seconds
90 sec ME Cal Ski Erg

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

Whiteboard:

Thursday, December 29, 2016

Male Clients

1

Brandon
Shuck

11:00 AM CrossFit

1 x 3 @ 300 lbs

185, 225, 255, 275, 290

2

Gary
Blount

11:00 AM CrossFit

1 x 3 @ 245 lbs

2

Isaiah
Fitzgerald

11:00 AM CrossFit

1 x 3 @ 245 lbs

2

Robert
Herford

6:00 PM CrossFit

1 x 3 @ 245 lbs

1x2@255#

3

Samuel
Fitzgerald

9:00 AM CrossFit

1 x 3 @ 225 lbs

4

Kason
Davis

11:00 AM CrossFit

1 x 3 @ 185 lbs

4

Shawn
Mirabal

5:00 PM CrossFit

1 x 3 @ 185 lbs

135,145,155,165,175,185

5

Todd
McDaniel

9:00 AM CrossFit

2 x 3 @ 175 lbs

6

Carlos
Jara

5:00 PM CrossFit

1 x 3 @ 165 lbs

6

Travis
Stutts

6:00 PM CrossFit

1 x 3 @ 165 lbs

7

Brandon
Dirmann

11:00 AM CrossFit

1 x 3 @ 155 lbs

8

Augusto
Benitez

6:00 PM CrossFit

1 x 3 @ 135 lbs

8

Jose
Aguayo

6:00 AM CrossFit

1 x 3 @ 135 lbs

9

Chad
Cockerill

5:00 PM CrossFit

1 x 3 @ 75 lbs

Female Clients

1

Michelle
Shuck

9:00 AM CrossFit

1 x 3 @ 120 lbs

PR!!! Why no gold star :(

2

Brittany
Dirmann

6:00 PM CrossFit

1 x 3 @ 115 lbs

3

Andrea
Mirabal

5:00 PM CrossFit

1 x 3 @ 95 lbs

55,60,65,75,85,95

3

Michelle
Perno

5:00 PM CrossFit

1 x 3 @ 95 lbs

1x3 @65, 2x3 @75, 1x3 @80, 1x3 @ 85

4

Rachel
Hedrick

9:00 AM CrossFit

1 x 3 @ 80 lbs

5

Caitlin
Woodrow

6:00 PM CrossFit

1 x 3 @ 75 lbs

6

Page
Hannon

6:00 AM CrossFit

1 x 3 @ 60 lbs

7

Jenny
Rosas

5:00 PM CrossFit

1 x 3 @ 55 lbs

7

Laura
Sandy

5:00 PM CrossFit

1 x 3 @ 55 lbs

8

Jennifer
Rosa

5:00 PM CrossFit

1 x 3 @ 50 lbs

9

Charley
Williams

9:00 AM CrossFit

1 x 2 @ 90 lbs

failed on last rep