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Split Jerk

Metcon

Metcon

Metcon

Settings

Workout

AUG 17, 2021

BARBELL

BAR: Split Jerk (5x1 @ 90%)

Split Jerk

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 /
8 Single Leg Squats to 12" Surface | RX+ Pistols
10 Push-ups
4 Single Leg Squats to 12" Surface | RX+ Pistols
10 Sit ups | RX+ GHD Sit ups
2 Single Leg Squats to 12" Surface | RX+ Pistols

*Single-leg Squat - start standing w/ one leg extended such that the foot is off the floor. Sit or touch down w/out touching the foot to the floor & stand back up. Switch & repeat.

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
1 Rope Climb | RX+ Peg Board Ascent
2 Deadlifts, 155/105 | 135/95
3 Pull-ups | RX+ Bar Muscle-up
4 Power Cleans, 155/105 | 135/95
5 Cals Bike

KIKR

KIKR: Metcon (AMRAP - Reps)

3 min clock:
Run 100m
21 KBS, 55/35 | 45/25
AMRAP Burpees

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

Whiteboard:

Tuesday, August 17, 2021

Male Clients

1

Taylor
Holden

6:30 PM CrossFit

5 x 1 @ 275 lbs

2

Jared
Howard

5:30 PM CrossFit

5 x 1 @ 265 lbs

3

Curtis
Hackler

5:30 AM CrossFit

5 x 1 @ 230 lbs

3

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 230 lbs

4

Tom
Wynn

5:30 PM CrossFit

5 x 1 @ 225 lbs

5

Jason
Flick

12:00 PM Open Gym

5 x 1 @ 185 lbs

5

Johnny
Whisman

5:30 PM CrossFit

5 x 1 @ 185 lbs

5

Richard
Smith

9:00 AM CrossFit

5 x 1 @ 185 lbs

6

Chris
McAbery

12:00 PM Open Gym

5 x 1 @ 175 lbs

7

Andrew
Austin

9:00 AM CrossFit

5 x 1 @ 165 lbs

7

Cory
Carter

9:00 AM CrossFit

5 x 1 @ 165 lbs

7

Matt
Clark

5:30 AM CrossFit

5 x 1 @ 165 lbs

8

Zach
Hendrix

5:30 AM CrossFit

5 x 1 @ 155 lbs

9

Sakthivel
Ganapathy

6:30 PM CrossFit

5 x 1 @ 145 lbs

9

Tony
Sterk

12:00 PM Open Gym

5 x 1 @ 145 lbs

10

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 135 lbs

10

Private

5:30 AM CrossFit

5 x 1 @ 135 lbs

11

Dustin
Cobb

5:30 PM CrossFit

1 x 1 @ 185 lbs

One Rep Max

11

Pat
Stefanopoulos

5:30 PM CrossFit

1 x 1 @ 205 lbs

1 rep max

11

Rusty
Hageny

5:30 AM CrossFit

1 x 1 @ 265 lbs

Female Clients

1

Julie
Anderson

5:30 PM CrossFit

5 x 1 @ 155 lbs

1

Shelby
Brennan

5:30 PM CrossFit

5 x 1 @ 155 lbs

90% 10 weeks PP

2

Allison
Davidson

12:00 PM Open Gym

5 x 1 @ 125 lbs

3

Dainelle
Herl

5:30 PM CrossFit

5 x 1 @ 105 lbs

Not 90%

4

Kristina
Gomez

9:00 AM CrossFit

5 x 1 @ 100 lbs

5

Hemapriya
Sakthivel

6:30 PM CrossFit

5 x 1 @ 85 lbs

5

Laura
Clark

5:30 AM CrossFit

5 x 1 @ 85 lbs

80%

6

Christina
Hageny

9:00 AM CrossFit

5 x 1 @ 75 lbs

6

Daniela
Mendes

9:00 AM CrossFit

5 x 1 @ 75 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 1 @ 70 lbs

8

Rayleigh
Rowell

5:30 PM CrossFit

5 x 1 @ 65 lbs

9

Melba
Gould

9:00 AM CrossFit

5 x 1 @ 55 lbs

9

Nicole
Whisman

5:30 PM CrossFit

5 x 1 @ 55 lbs

10

Clare
Ppool

5:30 PM CrossFit

1 x 1 @ 100 lbs

still struggling lol

10

Jana
Graham

12:00 PM Open Gym

1 x 1 @ 75 lbs