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Components

Push Jerk

Bench Press

Metcon

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Workout

CF - 12/14/21

A:

200m run
into
3 rds
10 pass throughs
3 strict press
3 push press
3 push jerks

B: Push Jerk (Push jerk + split jerk 5x 2 + 1 @ 75-85% of PJ)

C: Bench Press (10 :00 Build to a heavy 3 rep Then, 5x3 @ 85% )

D: Metcon (AMRAP - Reps)

5 x
2 min on / 1:00 min off
15/12 cal row
12 pull up
Amrap burpee
*Score is burpees

E: Metcon (No Measure)

Accessory / Strength
3 sets:
30 banded face pull
30 empty bb wrist ext.
1:00 straight arm plank
Rest :60

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

Whiteboard:

Tuesday, December 14, 2021

Male Clients

1

Bryant
Hahnfeldt

5:00 PM CrossFit

5 x 3 @ 255 lbs

235/245/255

2

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 245 lbs

3

JD
Mason

5:00 PM CrossFit

5 x 3 @ 225 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 225 lbs

4

Jason
Deloney

6:00 PM CrossFit

5 x 3 @ 215 lbs

5

Matt
Blackburn

5:00 AM CrossFit

5 x 3 @ 205 lbs

165/185/205

6

Matt
Everetts

5:00 PM CrossFit

5 x 3 @ 185 lbs

7

_Stuart
Chandler

5:00 PM CrossFit

5 x 3 @ 175 lbs

8

Drew
Welch

5:00 AM CrossFit

5 x 3 @ 165 lbs

9

Luke
Wylie

11:30 AM CrossFit

5 x 3 @ 155 lbs

9

Voncha
Reddy

7:00am CrossFit

5 x 3 @ 155 lbs

10

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 150 lbs

11

Tom
Daniel

6:00 AM CrossFit

5 x 3 @ 125 lbs

12

David
Kan

6:00 PM CrossFit

2 x 3 @ 165 lbs

135; 155; 165

12

David
Lewis

5:00 PM CrossFit

1 x 3 @ 185 lbs

165x2, 175x2, 185

Female Clients

1

Jordan
Wylie

5:00 PM CrossFit

5 x 3 @ 115 lbs

1

Laura Lynn
Williams

11:30 AM CrossFit

5 x 3 @ 115 lbs

2

Becca
Esborg

4:00 PM CrossFit

5 x 3 @ 105 lbs

2

Brittany
Hanback

11:30 AM CrossFit

5 x 3 @ 105 lbs

3

Amy
Rahn

4:00 PM CrossFit

5 x 3 @ 95 lbs

3

Jessica
Dodd

4:00 PM CrossFit

5 x 3 @ 95 lbs

3

Private

6:00 PM CrossFit

5 x 3 @ 95 lbs

4

Kristen
Kerby Graves

7:00am CrossFit

5 x 3 @ 85 lbs

4

Sage
West

11:30 AM CrossFit

5 x 3 @ 85 lbs

4

Tori
Tesmer

5:00 AM CrossFit

5 x 3 @ 85 lbs

5

Morgan
Webb

6:00 AM CrossFit

5 x 3 @ 75 lbs

2@75, 2@85, 1@90

6

Taylor
Marie Reid

7:00am CrossFit

5 x 3 @ 70 lbs