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Components

Jerk

Chain Reaction

Settings

Workout

1/22/19

Weightlifting

Jerk (6x3 82% across and off the rack)

Metcon

Chain Reaction (Time)

3 Rounds:
21/15 Calorie Bike
7 Pull-ups + 7 T2B + 7 C2B

Directly Into…

3 Rounds:
9 Cleans (155/105)
9 Push Jerks (155/105)

ADV RX as written
RX 7 Pull-ups + 7 T2B + 7 Pull-ups and weights 115/80
Fitness 7 RR + 7 Knee ups + 7 RR and weights 75/55

Midline Accessory Work

Extra work

Metcon (No Measure)

2 Rounds:
:30 Seconds Single Arm Overhead DB Hold (Left) + 15 GHDS
:30 Seconds Single Arm Overhead DB Hold (Right) + 15 GHDS
:30 Seconds Double Overhead DB Hold + 15 GHDS

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

Whiteboard:

Tuesday, January 22, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

6 x 3 @ 215 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

6 x 3 @ 205 lbs

3

Bob
Swadley

8:30AM CrossFit Class

6 x 3 @ 185 lbs

3

Kenny
Hastings

8:30AM CrossFit Class

6 x 3 @ 185 lbs

4

Darius
Nouri

8:30AM CrossFit Class

6 x 3 @ 165 lbs

4

Johnny
Quilla

6:30 AM CrossFit

6 x 3 @ 165 lbs

5

Brent
Miller

4:00 PM CrossFit

6 x 3 @ 155 lbs

5

Eric
Olinger

12:00 PM CrossFit

6 x 3 @ 155 lbs

5

King
of Verdict ...

4:00 PM CrossFit

6 x 3 @ 155 lbs

5

Ryan
Snitker

4:00 PM CrossFit

6 x 3 @ 155 lbs

5

Stephen
Kent

5:30 AM CrossFit

6 x 3 @ 155 lbs

6

Al
Moody

5:30 AM CrossFit

6 x 3 @ 135 lbs

6

Chris
Morales

5:30 AM CrossFit

6 x 3 @ 135 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

6 x 3 @ 135 lbs

6

Jay
Parkhurst

5:30 PM CrossFit

6 x 3 @ 135 lbs

7

Justin
Lincoln

12:00 PM CrossFit

6 x 3 @ 115 lbs

7

Ken
Buckstad

5:30 AM CrossFit

6 x 3 @ 115 lbs

8

Paul
Rafferty

5:30 AM CrossFit

6 x 3 @ 105 lbs

9

Brad
Robinson

4:00 PM CrossFit

6 x 3 @ 95 lbs

9

Jim
Tuttle

6:30 AM CrossFit

6 x 3 @ 95 lbs

10

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 205 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

6 x 3 @ 155 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

6 x 3 @ 140 lbs

3

Jill
Olinger

5:30 PM CrossFit

6 x 3 @ 135 lbs

4

Jenn
Warcola

9:30 AM CrossFit

6 x 3 @ 120 lbs

split

4

Teeter
Miller

5:30 PM CrossFit

6 x 3 @ 120 lbs

5

Katie
Tuttle

4:00 PM CrossFit

6 x 3 @ 95 lbs

5

Shannon
Fichter

5:30 AM CrossFit

6 x 3 @ 95 lbs

6

Heather
Hovan

4:00 PM CrossFit

6 x 3 @ 85 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

6 x 3 @ 85 lbs

7

Maddy
Fero

5:30 AM CrossFit

6 x 3 @ 80 lbs

Split form work

7

Monica
Leatherman

12:00 PM CrossFit

6 x 3 @ 80 lbs

8

Angie
Clayton

9:30 AM CrossFit

6 x 3 @ 75 lbs

8

Kelly
Nouri

8:30AM CrossFit Class

6 x 3 @ 75 lbs

9

JULIA
SILVA

5:30 PM CrossFit

6 x 3 @ 65 lbs

9

Nikki
Stewart

8:30AM CrossFit Class

6 x 3 @ 65 lbs

9

Shelly
Walsh

9:30 AM CrossFit

6 x 3 @ 65 lbs

10

Laurie
Dymes

5:30 AM CrossFit

6 x 3 @ 55 lbs