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Split Jerk

Metcon

Banded OH Tricep Exte ...

Settings

Workout

Control Your Sprint

************* ~ Christmas Week - All classes will be at 8:45am and 1:00pm. ~ Closed Christmas Day. ~ New Years Eve - 8:45 and 1:00pm only. ~ New Years Day - The workout of the day will be 108 sun salutations with Heather at 11:00. Come move and groove! ~ January 2nd - Back to normal schedule. ************* – Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no missed reps. – Metcon: Today’s Metcon is intended to be a sprint, around 85% effort. This is a high-effort work, but not in the sense you’ll redline on the bike. Break Pull-ups/Snatch in a manner that will keep your HR at bay.

Warm-up

A:

Grab a light band then perform:
50 Jumping Jacks
40 Air Squats
30 Shoulder Taps (Left + Right = 1)
20 Scorpions (total)
10 Yoga Push-ups
Then with your band:
10 Pass Thru
20 Banded Pull-aparts
10 Around the World (5 each)
20 Banded Pull-aparts
20s Pec Stretch in Pull-up Rig each side

Strength/Skill

B: Split Jerk (EMOM 8)

Split Jerk

Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%

Metcon

C: Metcon (Time)

For time:
30-20-10
Alt. DB Snatch (50, 35)
Pull-ups
Calorie Bike
12:00 Time Cap

Rx+:(C2B Pull-ups) (Cals on Bike or Ski Erg)
L3: (40, 25) (21-15-9 Pull-ups)
L2: (35, 20) (Band Assisted Pull-ups)
L1: (30, 15) (Ring Rows) (Cals on Rower)
*Alternate Option for Air Bike
– Running 600/400/200 meters
– Cals on Rower
– Double Unders of 100-75-50

Extra Credit

D: Banded OH Tricep Extensions (4 x 25. Rest 60s.)

https://www.youtube.com/watch?v=2YWY4ZwuYHc&feature=youtu.be

*Between sets complete 20s Hollow-Hold OR 15s L-Sit Hold

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

Whiteboard:

Tuesday, December 18, 2018

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

4 x 2 @ 225 lbs

75 % was 205# 80 % was 225#

2

Daniel
Scullion

6:00 CrossFit Group Clase...

4 x 2 @ 195 lbs

3

Clark
Wilson

5:00PM CrossFit Group Cla...

4 x 2 @ 175 lbs

165/175

3

Dan
Glauber

6:00 CrossFit Group Clase...

4 x 2 @ 175 lbs

4x 165 4x 175

4

Albert
Steed

6:00 CrossFit Group Clase...

4 x 2 @ 165 lbs

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

4 x 2 @ 165 lbs

5

Adam
Zazzali

6:00 CrossFit Group Clase...

4 x 2 @ 150 lbs

5

Jeff
Groves

8:45 CrossFit Group Class...

4 x 2 @ 150 lbs

5

Scott
Stalls

8:45 CrossFit Group Class...

4 x 2 @ 150 lbs

6

Rob
Brink

5:00PM CrossFit Group Cla...

4 x 2 @ 145 lbs

165/175

7

TJ
Beatty

6:00 CrossFit Group Clase...

4 x 2 @ 140 lbs

145 max

8

Kevin
English

1:00PM CrossFit Group Cla...

4 x 2 @ 135 lbs

8

Paul
Ragan

5:00PM CrossFit Group Cla...

4 x 2 @ 135 lbs

9

Alan
Brook

1:00PM CrossFit Group Cla...

4 x 2 @ 125 lbs

Taxed... 🤕

9

Christian
Bolz

8:45 CrossFit Group Class...

4 x 2 @ 125 lbs

Female Clients

1

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

4 x 2 @ 130 lbs

2

Meg
Gemelli

1:00PM CrossFit Group Cla...

4 x 2 @ 125 lbs

Stayed at 125 for both, 75%

2

Selena
Boyette

6:00 CrossFit Group Clase...

4 x 2 @ 125 lbs

115/125-based off 155

3

Shelby
Morge

6:00PM CrossFit Group Cla...

4 x 2 @ 115 lbs

4

Courtney
Steele

6:00PM CrossFit Group Cla...

4 x 2 @ 110 lbs

105, 110

4

Gretchen
Steed

6:00 CrossFit Group Clase...

4 x 2 @ 110 lbs

5

Cherie
Borders

6:00 CrossFit Group Clase...

4 x 2 @ 105 lbs

5

Private

6:00 CrossFit Group Clase...

4 x 2 @ 105 lbs

6

Christine
Abbata

6:00PM CrossFit Group Cla...

4 x 2 @ 100 lbs

95;100

7

Anna
Zarn

6:00PM CrossFit Group Cla...

4 x 2 @ 95 lbs

90, 95

7

Fraleane
Holt

6:00 CrossFit Group Clase...

4 x 2 @ 95 lbs

90, 95

8

Katie
Ragan

5:00PM CrossFit Group Cla...

4 x 2 @ 85 lbs

Stayed at 85 for all.

9

Kristy
Norton

5:00PM CrossFit Group Cla...

4 x 2 @ 80 lbs

10

Amanda
Wickman

6:00PM CrossFit Group Cla...

4 x 2 @ 75 lbs

65 (76%) / 75 (88%)

11

Beth
Grace

8:45 CrossFit Group Class...

8 x 2 @ 70 lbs

11

Abbey
McClanahan

8:45 CrossFit Group Class...

4 x 2 @ 70 lbs

11

Brooke
Scacheri

8:45 CrossFit Group Class...

4 x 2 @ 70 lbs

65 , 70

11

Jennifer
Sullivan

8:45 CrossFit Group Class...

4 x 2 @ 70 lbs

11

Karla
Fierimonte

8:45 CrossFit Group Class...

4 x 2 @ 70 lbs

11

Monica
Jacobs

8:45 CrossFit Group Class...

4 x 2 @ 70 lbs

65#, 70#

12

Elizabeth
McLamb

8:45 CrossFit Group Class...

4 x 2 @ 60 lbs

13

Stephanie
Sumner

6:00 CrossFit Group Clase...

4 x 2 @ 0 lbs

rehab workout no measure