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Components

Split Jerk

Metcon

Settings

Workout

28June2016

Warm-up

Warm Up for DB C&J

Warm Up:
12:00 running clock
:30 Machine Choice Mono (Alternate bike, row, run, jump rope)
6 Inchworm Push-Ups
10 Lateral Line Jumps (over and back = 1)
10 Dual Dumbbell Curl and Press , light to moderate load
10 Deep Lunge Mountain Climbers

Strength & Skill

Split Jerk (6 Sets of 1 Rep)

Split Jerk

Metcon

Metcon (AMRAP - Reps)

3 Rounds: "Fight Gone Bad" Style

1 Minute of Shoulder to Overhead (95/65)
1 Minute of Sit-Ups
1 Minute of Box Jumps (24/20)
1 Minute of Burpees
1 Minute Rest

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

Whiteboard:

Tuesday, June 28, 2016

Clients:

Clients

1

Dusty
Schmidt

9:30 AM CrossFit

1 x 1 @ 265 lbs

1

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 265 lbs

2

Grant
Burdeau

12:00 PM CrossFit

1 x 1 @ 255 lbs

3

Anthony
Hodges

5:00 PM CrossFit

2 x 1 @ 225 lbs

3

Brett
Campfield

4:00 PM CrossFit

1 x 1 @ 225 lbs

3

Eric
Priaulx

6:00 AM CrossFit

1 x 1 @ 225 lbs

4

Gary
Hilligoss

9:30 AM CrossFit

1 x 1 @ 215 lbs

5

Jeff
Greene

12:00 PM CrossFit

1 x 1 @ 205 lbs

5

Kent
Higginbotham

6:00 PM CrossFit

1 x 1 @ 205 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 185 lbs

6

Jason
Mashburn

12:00 PM CrossFit

1 x 1 @ 185 lbs

failed @ 205

7

Aaron
Emerson

12:00 PM CrossFit

1 x 1 @ 165 lbs

7

Shannon
Thomas

9:30 AM CrossFit

1 x 1 @ 165 lbs

8

Greg
Mathison

9:30 AM CrossFit

1 x 1 @ 155 lbs

first time. could've done more. Work on form

9

Private

7:00 PM CrossFit

1 x 1 @ 145 lbs

10

Private

9:30 AM CrossFit

1 x 1 @ 140 lbs

11

Lauren
Speichinger

5:00 PM CrossFit

1 x 1 @ 135 lbs

11

Ninette
Campbell

5:00 PM CrossFit

1 x 1 @ 135 lbs

12

Dale
Hollenbeck

7:00 PM CrossFit

6 x 1 @ 125 lbs

12

Private

6:00 PM CrossFit

1 x 1 @ 125 lbs

13

Bret
Wang

9:30 AM CrossFit

1 x 1 @ 115 lbs

13

Jamie
Kronenberg

5:00 PM CrossFit

1 x 1 @ 115 lbs

13

Kevin
Largent

6:00 AM CrossFit

1 x 1 @ 115 lbs

14

Elizabeth
Burke

6:00 AM CrossFit

1 x 1 @ 105 lbs

15

Sarah
McCracken

6:00 PM CrossFit

2 x 1 @ 95 lbs

15

Private

5:00 PM CrossFit

1 x 1 @ 95 lbs

15

Elise
Hodges

5:00 PM CrossFit

1 x 1 @ 95 lbs

16

Linda
Boman

9:30 AM CrossFit

2 x 1 @ 85 lbs

16

Carolyn
Johnson

6:00 AM CrossFit

1 x 1 @ 85 lbs

16

Karen
Shebik

6:00 AM CrossFit

1 x 1 @ 85 lbs

17

Shequia
Mashburn

12:00 PM CrossFit

6 x 1 @ 75 lbs

17

Larisa
Gershilevich

7:00 PM CrossFit

1 x 1 @ 75 lbs

18

Karen
Boulware

6:00 AM CrossFit

1 x 1 @ 45 lbs