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Components

Push Jerk

Renegade Row

Helen

Settings

Workout

16Oct2015

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: Rib Mobilization, Anchored T-Spine, Rack Mobility

Strength & Skill

1) Primary
2) Auxiliary

1): Push Jerk (Work towards 1RM)

Push Jerk

2): Renegade Row (4 Sets of 8 Reps (per side))

Renegade Row

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Homework

Work Shoulder Mobility

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

Whiteboard:

Friday, October 16, 2015

Clients:

Clients

1

Grant
Burdeau

5:00 PM CrossFit

1 x 1 @ 255 lbs

2

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 245 lbs

3

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 205 lbs

4

Mike
Smith

4:00 PM CrossFit

1 x 1 @ 185 lbs

5

Kyle
Hardy

5:00 PM CrossFit

1 x 1 @ 175 lbs

6

Andrew
Stitzel

9:30 AM CrossFit

1 x 1 @ 165 lbs

7

Rob
Garrison

9:30 AM CrossFit

1 x 1 @ 105 lbs

8

Shequia
Mashburn

4:00 PM CrossFit

1 x 1 @ 75 lbs

9

Laura
Priaulx

4:00 PM CrossFit

3 x 5 @ 55 lbs