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Components
Clean and Jerk
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
Burgener Strength
CrossFit
CrossFit
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Sports Recovery Room
Teens-camp
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM ( CrossFit Grays Harbor)
CrossFit: 5:30 PM ( CrossFit Grays Harbor)
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
13 (9/4)
Workout
Friday
Warm-up
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Workout
Clean and Jerk (1RM)
Clean and Jerk
ON A 25:00 RUNNING CLOCK...
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, January 03, 2020
Male Clients
1
Collin
Nord
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 245 lbs
2
Joel
Jackson
CrossFit: 3:30 PM
1 x 1 @ 215 lbs
PR!!
3
Jim
Boora
CrossFit: 6:00 AM
1 x 1 @ 205 lbs
Form work . Squat C&J
3
Sean
McKechnie
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 205 lbs
Squat clean at #225, failed jerk
4
Bob
Barene
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 185 lbs
5
Mike
Machowek
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 175 lbs
5
Ryan
Farrer
CrossFit: 6:00 AM
1 x 1 @ 175 lbs
6
Rick
M
CrossFit: 4:30 PM ( Cross...
1 x 1 @ 165 lbs
7
Jason
Perkinson
CrossFit: 3:30 PM
1 x 1 @ 145 lbs
Female Clients
1
Lauren
Atwood
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 140 lbs
2
Eleanore
Machowek
CrossFit: 5:30 PM ( Cross...
1 x 1 @ 130 lbs
3
Tamara
Lyn
CrossFit: 12:00 PM
1 x 1 @ 95 lbs
4
Jenna
Hensley
CrossFit: 6:00 AM
1 x 1 @ 85 lbs
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