Public Whiteboard

Components

Split Jerk

Metcon

Settings

Workout

WEDNESDAY 3.22.17

WU:

3 Steady Rounds:
Run 200m
10 Push Jerk 95/65
Row 20 Calories

1: Split Jerk (4X2)

Split Jerk

Two moderate sets, one heavy, last set back between the first two.
No percentages here. Build to a “perfect heavy double”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.

MC: Metcon (Time)

RX
3 Rounds:
Run 800m
15 Toes to Bar
10 Front Squats 95/65

RX+
3 Rounds:
Run 800m
25 Toes to Bar
15 Front Squats 135/95lbs

*Cap 30 minutes

EC: Metcon (Time)

EXTRA CREDIT
3 Rounds:
100m Farmer’s Carry 70/53lbs
30/20 Calories on Bike
Rest 2:00

The Farmer’s Carry is not for time. Walk steady and stay in control of the KBs. Push the pace on the bike to finish each round.

Whiteboard:

Wednesday, March 22, 2017

Male Clients

Juan
Baltierra

6:30 PM CrossFit

4 x 2 @ 225 lbs

205 225

A
V

6:30 PM CrossFit

4 x 2 @ 205 lbs

all sets at 205

Ryan
McNamara

4:30 PM CrossFit

4 x 2 @ 205 lbs

215 fail

chris
jones

4:30 PM CrossFit

4 x 2 @ 185 lbs

chris
pinnick

4:30 PM CrossFit

4 x 2 @ 175 lbs

Kevin
Kraft

4:30 PM CrossFit

4 x 2 @ 175 lbs

Walter
Daumler

4:30 PM CrossFit

4 x 2 @ 175 lbs

Mike
La Torre

6:00 AM CrossFit

4 x 2 @ 165 lbs

Jeff
Bates

9:30 AM CrossFit

4 x 2 @ 155 lbs

Ryan
McKeel

9:30 AM CrossFit

4 x 2 @ 145 lbs

Ben
Sauer

4:30 PM CrossFit

1 x 2 @ 265 lbs

Female Clients

Erin
Bonthron

5:30 PM CrossFit

4 x 2 @ 155 lbs

Private

6:30 PM CrossFit

4 x 2 @ 115 lbs

Erica
Rew

9:30 AM CrossFit

4 x 2 @ 115 lbs

Stephanie
Marnocha

6:00 AM CrossFit

4 x 2 @ 65 lbs

55# first round

Jenna
Daley

6:00 AM CrossFit

1 x 2 @ 125 lbs

2@115#, 1@125#, 1@120#