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Clean and Jerk

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WOD - Friday, February 16, 2018

Warm-up

Run 200
Roll Shoulders/Back/Legs
Banded Shoulder Stretches
1X
10 KBS
Bear Crawl 10m
10 Wall Balls
Reverse Bear Crawl

1x w/ Empty Bar (rep as needed)
Hang Muscle Cleans
Hang Power Cleans
Squat Cleans
Split-Jerks

Metcon

Game Changer Challenge 16.1 (AMRAP - Reps)

AMRAP 10

Run 200m
7 Thrusters (75/45)
14 Sit ups

*scaled m= 45#, w=2 x 10# dumbbell
Run = 2 reps
23 reps/round

Weightlifting

Clean and Jerk (50%/2+1, 60%/2+1, (65%/2+1)x4)

Clean and Jerk

Make these split-jerks. Complete one set of 2 squat cleans plus 1 split-jerk @ 50 and 60%, then complete 4 sets at 65%. Focus is form at light to moderate weight.

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

Whiteboard:

Friday, February 16, 2018

Male Clients

1

Donnie
Barbour

Drive Thru

144 Reps

2

Paul
Miller

8:00 AM CrossFit

138 Reps

2

Rob
Blackwell

8:00 AM CrossFit

138 Reps

3

Daniel
Jeffery

4:30 PM CrossFit

118 Reps

4

Bryan
Bureau

5:30 PM CrossFit

117 Reps

5

Mark
Paparo

6:00 AM CrossFit

116 Reps

5rds + 100M

6

Private

4:30 PM CrossFit

115 Reps

6

Robin
Gautham Mu ...

6:00 AM CrossFit

115 Reps

7

Russ
Anderson

5:00 AM CrossFit

101 Reps

8

Mike
McCleery

5:30 PM CrossFit

100 Reps

9

Dustin
Walton

6:00 AM CrossFit

98 Reps

10

Mike
Brown

5:00 AM CrossFit

97 Reps

11

Clint
VanHoy

8:00 AM CrossFit

94 Reps

11

Erik
Manning

6:00 AM CrossFit

94 Reps

11

Rich
Marino

4:30 PM CrossFit

94 Reps

12

Randy
Godfrey

6:00 AM CrossFit

93 Reps

13

Brian
Watson

8:00 AM CrossFit

92 Reps

13

Chris
Lenox

10:00 AM CrossFit

92 Reps

13

Tom
Boyle

5:00 AM CrossFit

92 Reps

14

Private

6:00 AM CrossFit

69 Reps

15

Allan
Canales

Drive Thru

130 Reps

45lb bar

16

Robert
Self

5:00 AM CrossFit

94 Reps

75#/row250

17

Jeff
Davis

4:30 PM CrossFit

90 Reps

20lb db thrusters bike 1 min per round for running

18

Private

5:00 AM CrossFit

5 Reps

Female Clients

1

Saskia
Arnesen

10:00 AM CrossFit

121 Reps

2

Rachel
Blackwell

8:00 AM CrossFit

118 Reps

3

Alexis
Angier

8:00 AM CrossFit

115 Reps

3

Jena
Marullo

8:00 AM CrossFit

115 Reps

4

Kelli
Mullis

10:00 AM CrossFit

101 Reps

5

Nora
Elwell

4:30 PM CrossFit

97 Reps

6

Allison
Elliott

5:00 AM CrossFit

96 Reps

7

Brenda
Miller

8:00 AM CrossFit

94 Reps

7

Hannah
Teece

Drive Thru

94 Reps

7

Lori
Adkins

5:00 AM CrossFit

94 Reps

7

Sherry
Godfrey

6:00 AM CrossFit

94 Reps

8

Cindy
Manning

8:00 AM CrossFit

92 Reps

9

Molly
Clark

4:30 PM CrossFit

71 Reps

10

Emily
Thaxton

8:00 AM CrossFit

69 Reps

11

Jackie
Culverhouse

4:30 PM CrossFit

115 Reps

10# dbs

12

Linda
Wright

6:00 AM CrossFit

99 Reps

15# dbs

13

Magali
Gonzalez

Drive Thru

95 Reps

14

Private

10:00 AM CrossFit

92 Reps

14

Dawn
Galante

6:00 AM CrossFit

92 Reps

+2

15

Jennifer
Robinson

8:00 AM CrossFit

89 Reps

16

Danie
Jarvis

10:00 AM CrossFit

83 Reps

15 lbs

17

Becky
Carpenter

Drive Thru

82 Reps

18

Kathy
Harrell

6:00 AM CrossFit

79 Reps

19

Heather
Benedict

6:00 AM CrossFit

78 Reps

12# DBs

19

Julia
Hodge

6:00 AM CrossFit

78 Reps

12lb

20

Joanne
Lewis

6:00 AM CrossFit

70 Reps

21

Marilyn
Davis

6:00 AM CrossFit

63 Reps

22

Julie
Fowler

Drive Thru

60 Reps

35# thrusters

23

Teresa
Eubanks

8:00 AM CrossFit

4 Reps

35#thruster