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Components

Push Jerk

Metcon

Settings

Workout

Monday

Warm-up

400m Team Run (find a buddy and stick with the entire time!)

Into…

AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges

Strength

Push Jerk (Heavy 5-Rep)

Push Jerk

ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk

*Complete a 200m Run after each full set.

(Score is Time)

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

Whiteboard:

Monday, June 29, 2020

Male Clients

1

Francisco
Garcia

5:00 PM CrossFit

1 x 5 @ 215 lbs

2

Coach Antonio
Rodriguez

5:00 PM CrossFit

1 x 5 @ 155 lbs

2

Coach
Johnny

5:00 PM CrossFit

1 x 5 @ 155 lbs

3

David
Czarnik

9:00 AM CrossFit

1 x 5 @ 125 lbs

4

Phillip
Duong

6:10 PM CrossFit

1 x 5 @ 115 lbs

Female Clients

1

Camille
Capeles

7:10 AM CrossFit

1 x 5 @ 135 lbs

2

Debbie
Frank

5:00 PM CrossFit

1 x 5 @ 115 lbs

Power Cleaned from ground

3

Tatiani
Pires

9:00 AM CrossFit

1 x 5 @ 110 lbs

4

Coach Brandy
Byrd

9:00 AM CrossFit

1 x 5 @ 90 lbs

4

Winny
Tallini

7:10 AM CrossFit

1 x 5 @ 90 lbs

5

Shearly
Younes

7:10 AM CrossFit

1 x 5 @ 85 lbs

6

Raquel
Sousa

6:10 PM CrossFit

1 x 5 @ 75 lbs

7

Josievette
Cruz

6:10 PM CrossFit

1 x 5 @ 55 lbs

8

laura
Teixeira

6:00 AM CrossFit

1 x 4 @ 75 lbs