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Components

Split Jerk

Bench Press

Metcon

Settings

Workout

CF - 12/28/21

A:

200m run
into
3 sets
3 strict press
3 push press
3 push jerks
3 split jerks
:15 OH HOLD

B: Split Jerk (Push jerk + split jerk 10x 2 @ 65-70% of splitjerk)

C: Bench Press (3x5 @ 80%)

D: Metcon (2 Rounds for time)

2 sets:
30 hspu ( or :90 amrap hspu )
100’ db lunge 35/50
30 TTB ( or :90 amrap ttb )
Rest 3:00 btw sets

E: Metcon (No Measure)

Bonus Fitness / Strength

2 sets:
30 banded tricep ext
10 wall walk
1:00 straight arm plank

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

Whiteboard:

Tuesday, December 28, 2021

Male Clients

1

Brady
Killion

11:30 AM CrossFit

10 x 2 @ 215 lbs

2

Jason
Deloney

4:00 PM CrossFit

10 x 2 @ 205 lbs

3x185, 3x195, 4x205

2

Tyler
Parker

5:00 AM CrossFit

10 x 2 @ 205 lbs

3

Derek
Fecteau

11:30 AM CrossFit

10 x 2 @ 185 lbs

3

Justin
Schot

4:00 PM CrossFit

10 x 2 @ 185 lbs

4

Ben
Hanback

11:30 AM CrossFit

10 x 2 @ 160 lbs

5

David
Kan

5:00 PM CrossFit

10 x 2 @ 155 lbs

5

Jordan
Leffel

11:30 AM CrossFit

10 x 2 @ 155 lbs

Worked up every round

6

Chris
Beavers

7:00am CrossFit

10 x 2 @ 130 lbs

7

Gavin
Reid

7:00am CrossFit

10 x 2 @ 115 lbs

8

Luke
Wylie

4:00 PM CrossFit

4 x 2 @ 165 lbs

Built

Female Clients

1

Laura Lynn
Williams

11:30 AM CrossFit

10 x 2 @ 125 lbs

2

Amy
Rahn

4:00 PM CrossFit

10 x 2 @ 105 lbs

2

Brittany
Hanback

11:30 AM CrossFit

10 x 2 @ 105 lbs

2

Jordan
Wylie

7:00am CrossFit

10 x 2 @ 105 lbs

3

Becca
Esborg

5:00 PM CrossFit

10 x 2 @ 95 lbs

4

Suzette
Panton

11:30 AM CrossFit

10 x 2 @ 90 lbs

5

Kristen
Kerby Graves

7:00am CrossFit

10 x 2 @ 85 lbs

5

Lauren
Gardner

6:00 AM CrossFit

10 x 2 @ 85 lbs

6

Private

5:00 PM CrossFit

10 x 2 @ 65 lbs

6

Mais
Hammoud

4:00 PM CrossFit

10 x 2 @ 65 lbs

6

Taylor Marie
Reid

7:00am CrossFit

10 x 2 @ 65 lbs