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Split Jerk

Heartbreak Kid

Settings

Workout

4/10/19

Tip # 10 Avoid Bright Lights Before Sleep When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin. An interesting "hack" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening. This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Weightlifting

Split Jerk

Split Jerk

3 Sets:
1 Pausing Split Jerk +
1 Split Jerk
Set #1 - 70%
Set #2 - 73%
Set #3 - 76%

Followed by, 5 Sets of 1 Split Jerk:
Set #1 - 80%
Set #2 - 84%
Sets #3+4+5 - 88%

Off the rack

Metcon

Heartbreak Kid (Time)

“Heartbreak Kid”
3 RFT:
10 Front Squats, 135/95
20 C2B Pull ups
50 Double unders

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

Whiteboard:

Wednesday, April 10, 2019

Male Clients

1

Private

6:30 AM CrossFit

3 x 1 @ 235 lbs

1

Kyle
Baker

4:00 PM CrossFit

3 x 1 @ 235 lbs

2

Dane
Sonnenberg

6:30 PM CrossFit

3 x 1 @ 230 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

3 x 1 @ 225 lbs

4

Todd
Mehrmann

5:30 PM CrossFit

3 x 1 @ 210 lbs

5

Hap
Clayton

8:30AM CrossFit Class

3 x 1 @ 185 lbs

5

Jonathan
Austin

5:30 AM CrossFit

3 x 1 @ 185 lbs

5

Ryan
Snitker

4:00 PM CrossFit

3 x 1 @ 185 lbs

6

Bob
Swadley

8:30AM CrossFit Class

3 x 1 @ 165 lbs

7

Daniel
Leatherman

5:30 AM CrossFit

3 x 1 @ 145 lbs

7

Mike
Alfred

5:30 AM CrossFit

3 x 1 @ 145 lbs

8

Joey
Hager

5:30 AM CrossFit

3 x 1 @ 135 lbs

9

Bernard
Tripp

6:30 AM CrossFit

3 x 1 @ 115 lbs

10

Brent
Miller

6:30 AM CrossFit

1 x 1 @ 185 lbs

10

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 255 lbs

10

Scotty
In Route

6:30 AM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

3 x 1 @ 195 lbs

2

Alyson
Knight

6:30 PM CrossFit

3 x 1 @ 145 lbs

3

Jill
Olinger

12:00 PM CrossFit

3 x 1 @ 143 lbs

4

Myra
Harmon

5:30 PM CrossFit

3 x 1 @ 132 lbs

5

Teeter
Miller

4:00 PM CrossFit

3 x 1 @ 130 lbs

6

Miranda
Morales

9:30 AM CrossFit

3 x 1 @ 110 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

3 x 1 @ 105 lbs

7

Shannon
Fichter

5:30 AM CrossFit

3 x 1 @ 105 lbs

8

Rhonda
Halford

6:30 AM CrossFit

3 x 1 @ 100 lbs

9

Emily
Wagner

5:30 PM CrossFit

3 x 1 @ 90 lbs

9

Jacki
Collins

5:30 PM CrossFit

3 x 1 @ 90 lbs

10

JULIA
SILVA

5:30 PM CrossFit

3 x 1 @ 85 lbs

11

Shelly
Walsh

4:00 PM CrossFit

3 x 1 @ 80 lbs

12

Alyssa
Baker

4:00 PM CrossFit

3 x 1 @ 70 lbs

13

Laurie
Dymes

5:30 AM CrossFit

3 x 1 @ 60 lbs

14

laurie
laine

9:30 AM CrossFit

3 x 1 @ 50 lbs

Push press

15

Isabella
Natoli

6:30 PM CrossFit

3 x 1 @ 45 lbs