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Components
Clean and Jerk
"Surfer on Acid"
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
5/19/17 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
45 (28/17)
Workout
5/19/17
Warm-up
200m run
40m high knee skips
40m butt kicks
40m grapevine
-then-
20m soldier walks
20m walk on balls of feet
20m quad-pull/toe-touch
20m knee tucks
20 ankle rolls/foot
20 arm circles/arm
-then-
grab a bar or PVC and go through 2 rounds of Burgener warm-up
https://www.youtube.com/watch?v=ZE7-msQJyfo
Weightlifting
Clean and Jerk
Clean and Jerk
65% 3+1
70% 3+1
75% 3+1
80% 3+1
85% 2 x 3 Cleans + 1 Jerk
Metcon
"Surfer on Acid" (Time)
"Surfer on Acid"
3 RFT:
400m Run
21 Burpees
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 19, 2017
Male Clients
1
Colby
Wollak
8:30AM CrossFit Class
2 x 3 @ 235 lbs
1
Derrick
Ledford
8:30AM CrossFit Class
2 x 3 @ 235 lbs
2
Brandon
Hedrick
5:30 AM CrossFit
2 x 3 @ 225 lbs
2
Kyle
Baker
5:30 AM CrossFit
2 x 3 @ 225 lbs
3
Derek
Halford
8:30AM CrossFit Class
2 x 3 @ 205 lbs
3
Private
5:30 AM CrossFit
2 x 3 @ 205 lbs
4
Brad
May
6:30 AM CrossFit
2 x 3 @ 185 lbs
4
Chris
Morales
5:30 AM CrossFit
2 x 3 @ 185 lbs
4
Eric
Olinger
9:30 AM CrossFit
2 x 3 @ 185 lbs
4
Josh
Roberts
5:30 PM CrossFit
2 x 3 @ 185 lbs
4
Matt
McCall
5:30 AM CrossFit
2 x 3 @ 185 lbs
5
Bob
Swadley
8:30AM CrossFit Class
2 x 3 @ 175 lbs
5
Brent
Miller
8:30AM CrossFit Class
2 x 3 @ 175 lbs
5
Darius
Nouri
12:00 PM CrossFit
2 x 3 @ 175 lbs
5
Jason
Leach
12:00 PM CrossFit
2 x 3 @ 175 lbs
6
Toni
Huber
5:30 AM CrossFit
2 x 3 @ 170 lbs
7
Daniel
Leatherman
5:30 AM CrossFit
2 x 3 @ 165 lbs
7
Tom
Collins
4:00 PM CrossFit
2 x 3 @ 165 lbs
8
Private
9:30 AM CrossFit
2 x 3 @ 155 lbs
8
Hank
Parker Jr
8:30AM CrossFit Class
2 x 3 @ 155 lbs
8
Justin
Lincoln
5:30 AM CrossFit
2 x 3 @ 155 lbs
9
Stephen
Kent
5:30 AM CrossFit
2 x 3 @ 145 lbs
10
Danny
Eckard
6:30 AM CrossFit
2 x 3 @ 135 lbs
11
David
Fero
5:30 AM CrossFit
2 x 3 @ 115 lbs
11
Jim
Tuttle
6:30 AM CrossFit
2 x 3 @ 115 lbs
12
Bernard
Tripp
6:30 AM CrossFit
2 x 3 @ 110 lbs
13
Drew
Callaway
4:00 PM CrossFit
2 x 3 @ 90 lbs
14
Tim
Bain
5:30 PM CrossFit
1 x 3 @ 135 lbs
Female Clients
1
Cambell
Vander Haar
4:00 PM CrossFit
2 x 3 @ 185 lbs
2
Jenn
Warcola
8:30AM CrossFit Class
2 x 3 @ 130 lbs
2
Jill
Olinger
4:00 PM CrossFit
2 x 3 @ 130 lbs
2
Myra
Harmon
8:30AM CrossFit Class
2 x 3 @ 130 lbs
3
Jennifer
Taylor
8:30AM CrossFit Class
2 x 3 @ 115 lbs
3
Miranda
Morales
8:30AM CrossFit Class
2 x 3 @ 115 lbs
4
Shannon
Fichter
4:00 PM CrossFit
2 x 3 @ 100 lbs
4
Stacey
Nance
4:00 PM CrossFit
2 x 3 @ 100 lbs
5
Amanda
Vander Haar
4:00 PM CrossFit
2 x 3 @ 90 lbs
jerked up to 80, cleaned up to 90
5
Krissy
Jones
12:00 PM CrossFit
2 x 3 @ 90 lbs
6
Cambell
Vander Haar
4:00 PM CrossFit
2 x 3 @ 80 lbs
6
Kelly
Nouri
8:30AM CrossFit Class
2 x 3 @ 80 lbs
7
Maddy
Fero
5:30 AM CrossFit
2 x 3 @ 65 lbs
45# -65#
8
Karina
Collins
4:00 PM CrossFit
2 x 3 @ 55 lbs
9
Jennifer
Pridmore
4:00 PM CrossFit
2 x 3 @ 45 lbs
10
Adrianne
Glezen
8:30AM CrossFit Class
2 x 3 @ 0 lbs
Just practice-I stink!
10
Cheri
Howard
5:30 PM CrossFit
2 x 3 @ 0 lbs
Knee therapy
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