Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Power Clean + Push Jerk

Back Squat

Fool in the Rain

KB March

Settings

Workout

Unbroken or No Token

– Strength: Week 2 of Clean + Jerk/Back Squat work. Loading is heavier so all sets should be challenging. – Metcon: This workout is intended to be done UB for Wallballs and touch n go sets for the deadlifts. These should be a moderate weight and allow you to maintain sets of 5 the entire workout.

Warm-up

A:

AMRAP 7 of:
5 Sumo Stance RDLs
5 Rev Lunges each leg
5 Goodmornings
5 Push Press
5 Single Leg Glute Bridge Each (1 count at top of each rep) (done on the floor with or without a miniband)
Then,
On coaches call. Put bar down and reset between movements.
– 3 Power Cleans
– 3 Jerks
+ Repeat x 2 more times

Strength/Skill

B1: Power Clean + Push Jerk (5 x 2 @75-80% of Last Monday, every 60s.)

– Beginner: Work on technique with a light load for all sets.

B2: Back Squat (3 x 5 @80% of Last Monday for ALL sets. Rest 2:00)

Back Squat

– Beginner: 3 x 8 @slightly heavier than last week for all sets.

Metcon

C: Fool in the Rain (Time)

For time:
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)

Rx+:(275, 185) (30, 20# Medball)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
10:00 Cap

Extra Credit

D: KB March ( AMRAP 5 max steps. )

https://www.youtube.com/watch?v=G9MNJJoIrWc

Alternate sides with KB favoring your weaker side.

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

Whiteboard:

Thursday, January 24, 2019

Male Clients

1

Joel
Hartzler

1:00PM CrossFit Group Cla...

6 x 2 @ 245 lbs

2

Joel
Brown

6:00 CrossFit Group Clase...

5 x 2 @ 195 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

5 x 2 @ 190 lbs

4

Dan
Glauber

6:00 CrossFit Group Clase...

5 x 2 @ 185 lbs

5

Clark
Wilson

6:00 CrossFit Group Clase...

5 x 2 @ 165 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

5 x 2 @ 165 lbs

5

Kevin
Boyette

1:00PM CrossFit Group Cla...

5 x 2 @ 165 lbs

6

Bradley
Farrell

6:00PM CrossFit Group Cla...

5 x 2 @ 155 lbs

7

TJ
Beatty

6:00 CrossFit Group Clase...

5 x 2 @ 145 lbs

8

Joseph
McHenry

5:00PM CrossFit Group Cla...

5 x 2 @ 135 lbs

8

Justin
Van Zyl

CrossFit: 7:00 AM

5 x 2 @ 135 lbs

8

Paul
Ragan

5:00PM CrossFit Group Cla...

5 x 2 @ 135 lbs

8

Ryan
Fox

8:45 CrossFit Group Class...

5 x 2 @ 135 lbs

No shoulder pain 🎉

9

Kevin
English

CrossFit: 7:00 AM

5 x 2 @ 125 lbs

10

Dominic
Talanca

1:00PM CrossFit Group Cla...

5 x 2 @ 95 lbs

11

Phillip
Jacobs

5:00PM CrossFit Group Cla...

5 x 2 @ 0 lbs

Power cleans, 135#

Female Clients

1

Kimberly
Grenier

1:00PM CrossFit Group Cla...

5 x 2 @ 130 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

5 x 2 @ 120 lbs

3

Shelby
Morge

5:00PM CrossFit Group Cla...

5 x 2 @ 110 lbs

81.5%

4

Courtney
Steele

6:00 CrossFit Group Clase...

5 x 2 @ 105 lbs

75%

4

Heather
Metzler

8:45 CrossFit Group Class...

5 x 2 @ 105 lbs

5

Christine
Abbata

5:00PM CrossFit Group Cla...

5 x 2 @ 100 lbs

80%

6

Amanda
Michael

6:00PM CrossFit Group Cla...

5 x 2 @ 95 lbs

7

Anna
Zarn

8:45 CrossFit Group Class...

5 x 2 @ 90 lbs

8

Beth
Grace

8:45 CrossFit Group Class...

5 x 2 @ 85 lbs

8

Jennifer
Sullivan

6:00 CrossFit Group Clase...

5 x 2 @ 85 lbs

8

Liz
Vasquez

1:00PM CrossFit Group Cla...

5 x 2 @ 85 lbs

9

Heidi
Lawrence

5:00PM CrossFit Group Cla...

5 x 2 @ 80 lbs

10

Brooke
Scacheri

8:45 CrossFit Group Class...

5 x 2 @ 75 lbs

10

Katie
Ragan

5:00PM CrossFit Group Cla...

5 x 2 @ 75 lbs

11

Alisa
Groves

8:45 CrossFit Group Class...

5 x 2 @ 70 lbs

11

Amanda
Wickman

1:00PM CrossFit Group Cla...

5 x 2 @ 70 lbs

Umm...109% 😬

11

Monica
Jacobs

8:45 CrossFit Group Class...

5 x 2 @ 70 lbs

78%

12

Emma
English

1:00PM CrossFit Group Cla...

5 x 2 @ 64 lbs

13

Karla
Fierimonte

8:45 CrossFit Group Class...

5 x 2 @ 60 lbs

13

Robynn
Tomaselli

8:45 CrossFit Group Class...

5 x 2 @ 60 lbs

14

Abbey
McClanahan

5:00PM CrossFit Group Cla...

5 x 2 @ 50 lbs