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Components

Push Press

Split Jerk

Metcon

Metcon

Settings

Workout

CF - 12/8/20

A:

3x500m row; rest 1:00 btw

After each 500m,
3 strict press, 3 push pres, 3 split jerks
w/ empty barbell

B: Push Press (2x2 @ 85-88%; rest 2 min)

Push Press

C: Split Jerk (in 5:00, build to 1 rep at 90+)

Split Jerk

D: Metcon (AMRAP - Rounds and Reps)

8 min amrap:
8 (4/4) hang db snatch 50/35
4 ring muscle up or 12 pull up
Rest 4:00

E: Metcon (Time)

For time:
20 alt db hang clean and jerk 50/35#
20 BMU or 30 c2b or 30 pullups
20 hspu

Scaless
Lower the weight
bands for pullups
abmats for hspu, or off a box

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

Whiteboard:

Tuesday, December 08, 2020

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

2 x 2 @ 245 lbs

2

Brady
Killion

11:30 AM CrossFit

2 x 2 @ 225 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

2 x 2 @ 205 lbs

3

Brandon
Zajac

5:00 PM CrossFit

2 x 2 @ 205 lbs

3

Geoff
Cottrill

6:00 AM CrossFit

2 x 2 @ 205 lbs

3

JD
Mason

5:00 PM CrossFit

2 x 2 @ 205 lbs

3

Jeremy
Hutzel

4:00 PM CrossFit

2 x 2 @ 205 lbs

4

Burton
Elrod

4:00 PM CrossFit

2 x 2 @ 195 lbs

4

Private

5:00 AM CrossFit

2 x 2 @ 195 lbs

5

Jake
Stafford

7:00am CrossFit

2 x 2 @ 185 lbs

6

Andrew
Belcher

6:00 PM CrossFit

2 x 2 @ 170 lbs

6

Ben
Hanback

12:30 PM CrossFit

2 x 2 @ 170 lbs

7

Chris
Beavers

7:00am CrossFit

2 x 2 @ 145 lbs

Easy

7

David
Kan

6:00 PM CrossFit

2 x 2 @ 145 lbs

8

Francisco
Chacon

11:30 AM CrossFit

2 x 2 @ 135 lbs

8

Garrett
McKnight

6:00 PM CrossFit

2 x 2 @ 135 lbs

9

Luke
Wylie

7:00am CrossFit

2 x 2 @ 125 lbs

Female Clients

1

Lauren
McKnight

6:00 AM CrossFit

2 x 2 @ 115 lbs

2

Flor
Jalikis

5:00 AM CrossFit

2 x 2 @ 105 lbs

2

Laura Lynn
Williams

5:00 PM CrossFit

2 x 2 @ 105 lbs

3

Hadley
Davenport

12:30 PM CrossFit

2 x 2 @ 95 lbs

3

Holly
Flatt

11:30 AM CrossFit

2 x 2 @ 95 lbs

4

Sage
West

12:30 PM CrossFit

2 x 2 @ 90 lbs

4

Tayler
Saunders

4:00 PM CrossFit

2 x 2 @ 90 lbs

5

Morgan
Webb

5:00 PM CrossFit

2 x 2 @ 85 lbs

6

Catherine
Yancy

5:00 PM CrossFit

2 x 2 @ 65 lbs