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Components

Strict Press/Push Press

Split Jerk

Metcon

Settings

Workout

CF - 12/29/20

A:

3-4 sets
1:00 bike (erg or AB) at 70%
10 barbell struct press
5 barbell push press
:30 oh barbell hold

B: Strict Press/Push Press (3x 3 strict press + 3 push press @ 80% Strict)

C: Split Jerk (Split jerk, 4x1 70-75%; rest as needed)

D: Metcon (AMRAP - Rounds)

alt emom x24
1- 12 ttb
2- 12 hspu
3- 2 rope climb
4- 50’ hsw

Mods:
TTB - Knees to elbows, knee raises, toes to rig
HSPU - add abmat, off box, HRPU
Rope climbs (3 strict pullups per)
HS walk ( 15 pushups or :30 HS hold)

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

Whiteboard:

Tuesday, December 29, 2020

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

3 x 3 @ 205 lbs

2

Geoff
Cottrill

6:00 AM CrossFit

3 x 3 @ 165 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

3 x 3 @ 135 lbs

3

JD
Mason

5:00 PM CrossFit

3 x 3 @ 135 lbs

3

Tyler
Parker

6:00 AM CrossFit

3 x 3 @ 135 lbs

4

Ben
Hanback

12:30 PM CrossFit

3 x 3 @ 130 lbs

5

Chris
Walters

11:30 AM CrossFit

3 x 3 @ 125 lbs

5

Chris
Weber

7:00am CrossFit

3 x 3 @ 125 lbs

6

Chris
Thomas

11:30 AM CrossFit

3 x 3 @ 115 lbs

6

David
Kan

5:00 PM CrossFit

3 x 3 @ 115 lbs

7

Chris
Beavers

6:00 AM CrossFit

3 x 3 @ 110 lbs

~80% strict

8

Chad
Scruggs

4:00 PM CrossFit

3 x 3 @ 105 lbs

9

Andrew
Howard

7:00am CrossFit

3 x 3 @ 95 lbs

Female Clients

1

Kristina
Moore

5:00 PM CrossFit

3 x 3 @ 85 lbs

1

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 85 lbs

2

Julia
Bell

11:30 AM CrossFit

3 x 3 @ 80 lbs

3

Flor
Jalikis

5:00 AM CrossFit

3 x 3 @ 75 lbs

4

Laura
Kim

4:00 PM CrossFit

3 x 3 @ 70 lbs

5

Holly
Flatt

6:00 PM CrossFit

3 x 3 @ 65 lbs

5

Jessica
Dodd

4:00 PM CrossFit

3 x 3 @ 65 lbs

5

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 3 @ 65 lbs

6

Catherine
Yancy

5:00 PM CrossFit

3 x 3 @ 55 lbs