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Components

Push Press

Split Jerk

Metcon

Settings

Workout

CF - 1/29/21

A:

2 sets
:30 max sprint on bike, :30 rest
10 pvc pass throughs
5 strict BB press
5 BB push press
5 BB split Jerk

B: Push Press (3x 3 @ 65-70%)

C: Split Jerk (6x 1 @70-85%)

D: Metcon (AMRAP - Rounds)

GPP and Competitor

30 min alt emom
1- :30 power clean 95/65
2- 12 ttb
3- :30 thruster 95/65
4- 12 c2b
5- :30 row @ moderate effort
6- 6 BMU

modify the reps accordingly

Score is rds completed

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

Whiteboard:

Friday, January 29, 2021

Male Clients

1

Private

5:00 AM CrossFit

3 x 3 @ 195 lbs

1

Geoff
Cottrill

6:00 AM CrossFit

3 x 3 @ 195 lbs

2

Alex
Adkins

5:00 AM CrossFit

3 x 3 @ 185 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 185 lbs

3

_Stuart
Chandler

5:00 AM CrossFit

3 x 3 @ 155 lbs

4

Cory
Rexford

12:30 PM CrossFit

3 x 3 @ 115 lbs

4

David
Kan

5:00 PM CrossFit

3 x 3 @ 115 lbs

5

Robert
Carpenter

7:00am CrossFit

3 x 3 @ 105 lbs

6

Dwayne
Vick

4:00 PM CrossFit

3 x 3 @ 95 lbs

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

3 x 3 @ 105 lbs

2

Brittany
Hanback

12:30 PM CrossFit

3 x 3 @ 100 lbs

Ugh

3

Jordan
Wylie

6:00 AM CrossFit

3 x 3 @ 95 lbs

3

Laura
Kim

5:00 PM CrossFit

3 x 3 @ 95 lbs

3

Morgan
Webb

5:00 PM CrossFit

3 x 3 @ 95 lbs

3

Tess
Free

6:00 AM CrossFit

3 x 3 @ 95 lbs

4

Sage
West

12:30 PM CrossFit

3 x 3 @ 90 lbs

85;85;90

5

Jessica
Dodd

5:00 PM CrossFit

3 x 3 @ 75 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 3 @ 75 lbs

5

Susie
Bilbro

6:00 AM CrossFit

3 x 3 @ 75 lbs

6

Catherine
Yancy

5:00 PM CrossFit

3 x 3 @ 65 lbs

6

Destinee
Johnson

7:00am CrossFit

3 x 3 @ 65 lbs

7

Amy
Rahn

4:00 PM CrossFit

3 x 3 @ 0 lbs

105 fs