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Squat Clean and Jerk

Metcon

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Workout

THURSDAY 3.23.17

WU:

500M Row
Foam Roll/Mobilize any tight areas
5 Romanian Deadlifts (45/35)
5 Good Mornings
5 Behind the Neck Presses
5 Back Squats
5 Behind the Neck Presses
5 Front Squats
5 Split Jerks
5 Squat Cleans
5 Squat Clean and Jerks

1: Squat Clean and Jerk (EMOM 10)

The Clean and Jerk

1 Clean and Jerk @ 80% of 1RM

MC: Metcon (Time)

RX
4 Rounds For Time:
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerk
15 Burpees

RX+
4 Rounds For Time:
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Push Jerk
15 Burpees

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

Whiteboard:

Thursday, March 23, 2017

Male Clients

1

Ben
Sauer

5:30 PM CrossFit

10 x 1 @ 240 lbs

2

Ben
Breslin

4:30 PM CrossFit

10 x 1 @ 165 lbs

3

Kevin
Kraft

6:00 AM CrossFit

10 x 1 @ 155 lbs

4

Robert
Lee

9:30 AM CrossFit

10 x 1 @ 145 lbs

5

David
Nelson

12:00 PM CrossFit

10 x 1 @ 125 lbs

6

Ryan
Hasten

4:30 PM CrossFit

10 x 1 @ 115 lbs

7

Axel
Foley

9:30 AM CrossFit

8 x 1 @ 265 lbs

every 1:30

Female Clients

1

Erica
Rew

9:30 AM CrossFit

10 x 1 @ 115 lbs

2x120, 2x125, 1x130

1

Jenna
Daley

6:00 AM CrossFit

10 x 1 @ 115 lbs

2

Sonya
Love

4:30 PM CrossFit

10 x 1 @ 105 lbs

3

tamara
rinehart

6:30 PM CrossFit

10 x 1 @ 85 lbs

4

Sarah
Massena

9:30 AM CrossFit

10 x 1 @ 75 lbs

4

Sheri
Churchill

12:00 PM CrossFit

10 x 1 @ 75 lbs

5

Suzanne
Ayotte

12:00 PM CrossFit

10 x 1 @ 65 lbs

6

Stephanie
Marnocha

6:00 AM CrossFit

10 x 1 @ 55 lbs

Shoulder hurt

6

Thuy
Vu

6:30 PM CrossFit

10 x 1 @ 55 lbs