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Clean and Jerk

Metcon

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Workout

21Aug2014

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Stretches: Rolling Dislocates, Super Rack, Posterior Chain Floss

Strength & Skill

Clean and Jerk (5-5-5-5-5)

Clean and Jerk

Metcon

Metcon (Time)

21Aug2014

6 Rounds of High Density:

30 x Double Unders
15 x Overhead Press (115# / 95#)
7 x Pull Ups

**Each round is 2 min.

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

Whiteboard:

Thursday, August 21, 2014

Clients:

Clients

1

Trenton
Campbell

9:30 AM CrossFit

1 x 5 @ 205 lbs

2

Anthony
Hodges

4:30 PM CrossFit

1 x 5 @ 195 lbs

2

Nate
Margason

4:30 PM CrossFit

1 x 5 @ 195 lbs

3

Kyle
Hardy

4:30 PM CrossFit

1 x 5 @ 145 lbs

4

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 5 @ 105 lbs

65#, 75#, 85#, 95#, 105#

5

Samantha
Williams

4:30 PM CrossFit

1 x 5 @ 35 lbs

6

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 0 lbs