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Components

Push Jerk

Metcon

Settings

Workout

7/29/19

Warm-up

Metcon (No Measure)

Barbell warmup
STRICT PRESS FROM JERK RECEIVING POSITION
For Quality: (light weight)
3 Sets of 5

-then-

For Quality:
3 Sets of 3

*Pause For 2 Seconds in Dip & Catch

Weightlifting

Push Jerk

Push Jerk

Every 2 Minutes x 5 Sets:
3 Push Jerks

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
21 KBS (24/16kg)
14 KB Reverse Lunges (24/16kg)
7 Push Jerks (165/115)

The kettlebell is held in a goblet position for the reverse lunges 7 per leg.

RX (135/95) Push Jerk
KB 24/16kg

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

Whiteboard:

Monday, July 29, 2019

Male Clients

1

Dane
Sonnenberg

5:30 PM CrossFit

1 x 3 @ 205 lbs

1

Kenny
Hastings

9:30 AM CrossFit

1 x 3 @ 205 lbs

1

Kyle
Baker

5:30 PM CrossFit

1 x 3 @ 205 lbs

2

Eli
Joy

4:00 PM CrossFit

1 x 3 @ 175 lbs

3

Bob
Swadley

6:30 AM CrossFit

1 x 3 @ 165 lbs

4

King
of Verdict ...

12:00 PM CrossFit

1 x 3 @ 155 lbs

5

Ryan
Snitker

4:00 PM CrossFit

1 x 3 @ 150 lbs

6

Al
Moody

5:30 AM CrossFit

1 x 3 @ 145 lbs

6

Brad
May

5:30 PM CrossFit

1 x 3 @ 145 lbs

6

Brent
Miller

5:30 PM CrossFit

1 x 3 @ 145 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 3 @ 145 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 145 lbs

7

Robert
Johnson

5:30 PM CrossFit

3 x 3 @ 135 lbs

7

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 135 lbs

7

Chris
Morales

5:30 AM CrossFit

1 x 3 @ 135 lbs

7

Hap
Clayton

12:00 PM CrossFit

1 x 3 @ 135 lbs

7

Jonathan
Austin

5:30 AM CrossFit

1 x 3 @ 135 lbs

7

Scotty
In Route

8:30AM CrossFit Class

1 x 3 @ 135 lbs

8

Jordan
Calhoun

5:30 AM CrossFit

1 x 3 @ 125 lbs

8

wesley
wilson

4:00 PM CrossFit

1 x 3 @ 125 lbs

9

Brad
Topper

5:30 PM CrossFit

5 x 3 @ 115 lbs

9

Eric
Meinecke

5:30 PM CrossFit

1 x 3 @ 115 lbs

9

Lee
Blackwelder

6:30 PM CrossFit

1 x 3 @ 115 lbs

10

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 95 lbs

10

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 3 @ 155 lbs

2

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 100 lbs

3

Jenn
Warcola

9:30 AM CrossFit

1 x 3 @ 95 lbs

3

Myra
Harmon

9:30 AM CrossFit

1 x 3 @ 95 lbs

4

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 90 lbs

5

Alyssa
Baker

5:30 PM CrossFit

1 x 3 @ 85 lbs

5

JULIA
SILVA

5:30 PM CrossFit

1 x 3 @ 85 lbs

5

Rebecca
Karner

4:00 PM CrossFit

1 x 3 @ 85 lbs

6

Katie
Tuttle

4:00 PM CrossFit

1 x 3 @ 80 lbs

6

Leslie
Auton

6:30 AM CrossFit

1 x 3 @ 80 lbs

7

chelsea
snitker

5:30 AM CrossFit

1 x 3 @ 75 lbs

7

Rhonda
Halford

6:30 AM CrossFit

1 x 3 @ 75 lbs

8

Meghan
Dymes

5:30 AM CrossFit

1 x 3 @ 65 lbs