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Components

Split Jerk

Bench Press

Metcon

Settings

Workout

CF - 1/4/22

A:

:30 bike sprint
into
2 rds
3 strict press
3 push press
3 push jerks
3 split jerks
:15 bar hang

B: Split Jerk (Push jerk + split jerk 6x 2 @ 70-75% of split jerk)

Split Jerk

The 2 reps are (1 push jerk and 1 Split jerk) for a total of two reps

C: Bench Press (4x3 @ 85%)

D: Metcon (AMRAP - Rounds and Reps)

15 min amrap:
15 s2oh 115/85
15 ttb
30 DU

E: Metcon (No Measure)

4 sets:
10 prone db row ( elevated benches )
10 wall walk
15 back extension

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

Whiteboard:

Tuesday, January 04, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 245 lbs

2

Brady
Killion

11:30 AM CrossFit

6 x 2 @ 235 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

6 x 2 @ 235 lbs

3

JD
Mason

5:00 PM CrossFit

6 x 2 @ 225 lbs

3

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 225 lbs

4

_Stuart
Chandler

4:00 PM CrossFit

6 x 2 @ 185 lbs

5

Ben
Hanback

11:30 AM CrossFit

6 x 2 @ 170 lbs

6

Luke
Wylie

6:00 PM CrossFit

6 x 2 @ 165 lbs

7

Voncha
Reddy

7:00am CrossFit

6 x 2 @ 155 lbs

8

Jordan
Leffel

5:00 PM CrossFit

6 x 2 @ 145 lbs

9

Dwayne
Vick

5:00 PM CrossFit

6 x 2 @ 95 lbs

10

David
Kan

6:00 PM CrossFit

4 x 2 @ 165 lbs

145; 155; 165

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

6 x 2 @ 165 lbs

2

Christina
Chandler

5:00 PM CrossFit

6 x 2 @ 145 lbs

3

Courtney
Everetts

6:00 AM CrossFit

6 x 2 @ 135 lbs

4

Brittany
Hanback

11:30 AM CrossFit

6 x 2 @ 115 lbs

5

Amy
Rahn

4:00 PM CrossFit

6 x 2 @ 105 lbs

5

Becca
Esborg

4:00 PM CrossFit

6 x 2 @ 105 lbs

5

Jessica
Dodd

4:00 PM CrossFit

6 x 2 @ 105 lbs

6

Private

6:00 PM CrossFit

6 x 2 @ 85 lbs

7

Tori
Tesmer

5:00 AM CrossFit

6 x 2 @ 75 lbs

8

Audrey
Mitchell

7:00am CrossFit

6 x 2 @ 65 lbs

9

Catherine
Yancy

6:00 AM CrossFit

6 x 2 @ 60 lbs

10

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 55 lbs

11

Susan
Abell

6:00 PM CrossFit

6 x 2 @ 50 lbs

12

Laura
Kim

5:00 PM CrossFit

3 x 2 @ 105 lbs