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Components

Pause Push Jerks

Metcon

Shoulder H.J.

Settings

Workout

31Aug2015

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretches: Rib Mobilization, Floor Sweep, Sampson Stretch

Strength & Skill

Pause Push Jerks (5 Sets of 2-3 Reps)

**1st dip on the Jerk is held in the bottom position for 2 seconds.
**2nd dip or the receiving position is held for 2 seconds
**Training: helps generate power, adjust balance & posture positions, identifies forward knees (in dip & drive), or dip collapse.

**Keep weights no more than 70% of 1RM.
**Video Reference: https://youtu.be/wIv9MonbjNI

Metcon

Metcon (Time)

31Aug2015

Complete for Time:

20 x Strict Press (95 / 65)
200m Run
20 x Push Press (115 / 80)
200m Run
20 x Push Jerk (135 / 95)
200m Run

Homework

Shoulder H.J. (50L / 50R)

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

Whiteboard:

Monday, August 31, 2015

Clients:

Clients

1

Jeff
Farris

6:00 PM CrossFit

1 x 2 @ 195 lbs

2

Justin
Stein

4:00 PM CrossFit

1 x 3 @ 185 lbs

2

Anthony
Hodges

5:00 PM CrossFit

1 x 2 @ 185 lbs

2

Micheal
Young

5:00 PM CrossFit

1 x 2 @ 185 lbs

3

Eric
Priaulx

6:00 AM CrossFit

1 x 3 @ 175 lbs

4

Jason
Mashburn

6:00 PM CrossFit

1 x 2 @ 155 lbs

4

Mike
Smith

4:00 PM CrossFit

1 x 2 @ 155 lbs

5

Gary
Hilligoss

5:00 PM CrossFit

5 x 3 @ 135 lbs

5

Andrew
Stitzel

6:00 AM CrossFit

1 x 2 @ 135 lbs

5

Kent
Higginbotham

6:00 PM CrossFit

1 x 2 @ 135 lbs

6

Aaron
Emerson

6:00 AM CrossFit

1 x 3 @ 115 lbs

6

Evan
Martin

5:00 PM CrossFit

1 x 3 @ 115 lbs

6

Mike
Conway

6:00 AM CrossFit

1 x 3 @ 115 lbs

6

Jonas
Hart

4:00 PM CrossFit

1 x 2 @ 115 lbs

Attained assumed max overhead (?- not confirmed)

7

Kristen
Wall

5:00 PM CrossFit

1 x 2 @ 105 lbs

8

George
Boulware

5:00 PM CrossFit

1 x 2 @ 95 lbs

8

Jonelle
Harris

5:00 PM CrossFit

1 x 2 @ 95 lbs

9

Private

9:30 AM CrossFit

1 x 2 @ 75 lbs

9

Scott
Dougherty

6:00 AM CrossFit

1 x 2 @ 75 lbs

10

Private

9:30 AM CrossFit

5 x 2 @ 55 lbs

10

Linda
Boman

6:00 AM CrossFit

5 x 2 @ 55 lbs

10

Rob
Garrison

9:30 AM CrossFit

5 x 2 @ 55 lbs

10

Karen
Boulware

5:00 PM CrossFit

1 x 2 @ 55 lbs