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Components

Push Jerk

Metcon

Metcon

Settings

Workout

CF - 12/22/20

A:

5 min max cal row
Rest 2:00
5 min max cal c2 bike

B: Push Jerk (3x5 push jerk @ 65-70%; rest as needed)

C1: Metcon (Time)

3 rounds for time:
15 ttb
15 hspu
Rest 2:00

Mods:
Knees to elbow, Knee raises, toes to rig
Add abmats, off a box, hrpu

C2: Metcon (Time)

3 rounds for time:
6 BMU
50’ hsw

Mods;
6 ctb/pullups + 6 dips
hs hold :30

D: Metcon (No Measure)

Accessory

3x 20 banded good morning; rest as needed
3x :30 hollow body hold; rest as needed

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

Whiteboard:

Tuesday, December 22, 2020

Male Clients

1

Private

5:00 AM CrossFit

3 x 5 @ 185 lbs

1

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 185 lbs

1

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 185 lbs

2

Eric
Copenhaver

5:00 PM CrossFit

3 x 5 @ 145 lbs

3

David
Kan

5:00 PM CrossFit

3 x 5 @ 135 lbs

4

Robert
Carpenter

7:00am CrossFit

3 x 5 @ 115 lbs

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

3 x 5 @ 135 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 115 lbs

3

Kristina
Moore

5:00 PM CrossFit

3 x 5 @ 105 lbs

3

Lauren
McKnight

6:00 AM CrossFit

3 x 5 @ 105 lbs

3

Leah
Miller.

5:00 AM CrossFit

3 x 5 @ 105 lbs

4

Julia
Bell

7:00am CrossFit

3 x 5 @ 90 lbs

5

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 85 lbs

5

Jessica
Dodd

4:00 PM CrossFit

3 x 5 @ 85 lbs

5

Laura
Kim

4:00 PM CrossFit

3 x 5 @ 85 lbs

5

Morgan
Webb

12:30 PM CrossFit

3 x 5 @ 85 lbs

6

Sage
West

12:30 PM CrossFit

3 x 5 @ 75 lbs

7

Catherine
Yancy

6:00 PM CrossFit

3 x 5 @ 65 lbs

8

Amy
Rahn

5:00 PM CrossFit

3 x 5 @ 0 lbs

155 deadlift