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Components
Clean and Jerk
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
9/21/22 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 10:30 AM
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (13/14)
Workout
9/21/22
Full Week Programming
So....bc its my Bday week (I mean i could have taken the month...lol) I've programmed some of my favorite style workouts! Pretty much every day is a blend of strength with some cardio "buy-in" These are my favorite because typically you are able to lift very close to the same without the cardio but are longer sweat sesh-es or as Andrew likes to call them Pee Pants workouts because you're soaked! :)
Monday: Back Rack Lunges
Tuesday: Do it "For-0" Joe Bday WOD
Wednesday: Clean and Jerk
Thursday: Bench Press
Friday: Front Squat and Deadlift
Clean and Jerk (3-3-2-2-1-1-1-1)
Every 90sec Building
Metcon (AMRAP - Reps)
Every 90s for 10 Rounds
10 Wall Balls 20/14
+1 Clean & Jerk 135/95
If you aren’t able to complete the reps take a round off then maintain 10/5 for remaining
This needs to be cyclable weight!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 21, 2022
Male Clients
1
Jared
Barros
CrossFit: 9:00 AM
1 x 1 @ 265 lbs
2
Lucas
Gunther
CrossFit: 10:30 AM
1 x 1 @ 243 lbs
Like the Shorty bar here
3
Jacob
Bitran
CrossFit: 5:30 PM
1 x 1 @ 235 lbs
3
Nathan
Zimnik
CrossFit: 9:00 AM
1 x 1 @ 235 lbs
3
Srinath
Maroju
CrossFit: 4:00 PM
1 x 1 @ 235 lbs
4
joseph
tepe
CrossFit: 7:30 AM
1 x 1 @ 225 lbs
5
Yaneer
Escappa
Open Gym 10:00A-12:00P
1 x 1 @ 215 lbs
6
Warren
Schwikert
CrossFit: 9:00 AM
1 x 1 @ 205 lbs
7
Jordan
Brill
CrossFit: 5:30 PM
1 x 1 @ 195 lbs
7
Roussos
Koliakoudakis
CrossFit: 9:00 AM
1 x 1 @ 195 lbs
8
JR
Echaluce
CrossFit: 12:00 PM
1 x 1 @ 190 lbs
9
My
Do
CrossFit: 12:00 PM
1 x 1 @ 160 lbs
Not the best day for me 😂🥲
10
Roy
Piazza
CrossFit: 7:00 PM
1 x 145 @ 0 lbs
Female Clients
1
Olivia
Dow
CrossFit: 4:00 PM
1 x 1 @ 190 lbs
🥳
2
Alexandria
Hall
CrossFit: 9:00 AM
1 x 1 @ 165 lbs
2
KT
Forrest
CrossFit: 12:00 PM
1 x 1 @ 165 lbs
2
Kandice
Ruckle
CrossFit: 9:00 AM
1 x 1 @ 165 lbs
2
Stephanie
Sawicki
Open Gym 10:00A-12:00P
1 x 1 @ 165 lbs
3
Monica
Robinson
CrossFit: 12:00 PM
1 x 1 @ 155 lbs
Split jerk
4
Malaya
Santos
CrossFit: 9:00 AM
1 x 1 @ 135 lbs
5
Meghan
Distelrath
CrossFit: 5:30 PM
1 x 1 @ 130 lbs
6
Macey
Katsikas
CrossFit: 9:00 AM
1 x 1 @ 120 lbs
7
Alicia
coro
CrossFit: 10:30 AM
1 x 1 @ 115 lbs
8
Ashley
Cole
CrossFit: 7:30 AM
1 x 1 @ 100 lbs
9
Halea
Seymore
CrossFit: 4:00 PM
1 x 1 @ 85 lbs
10
Monique
Santoyo
CrossFit: 5:30 PM
1 x 1 @ 70 lbs
11
Meghan
Azevedo
CrossFit: 6:00 AM
1 x 1 @ 60 lbs
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