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Components

Push Jerk

Metcon

Settings

Workout

9/20/19

Warm-up

Plank Medball Soccer https://youtu.be/hMeIWWsVRqc

Push Jerk warm up
7 press
7 push press
7 push jerk

Strength

Push Jerk (5x3 + :05 OH hold final rep)

Push Jerk

:05 overhead hold on final rep.
Building to moderate for day (not max!)
Keep focus on technique

Metcon

Prep
2x 30 singles
1x15 single leg singles (ea. leg)
2 x 30 d.u

Devil press
5 DB DL
5 DB HC
5 DB PP
5 DB HS
2 Devils Press

Metcon (Time)

FT:
100 D.U
20 Devil's Press 35/25 Rx+ 50/35
100 D.U

8min Cap

subs- Du should take 1:00-1:30 scale reps to finish each set in that time. If singles are only option 200 singles.

If capped add reps left to complete to time. Example if 50 d.u's were left- 8:50

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

Whiteboard:

Friday, September 20, 2019

Male Clients

1

Hugh
Stewart

9:00 AM CrossFit

1 x 3 @ 245 lbs

2

luis
lopez

5:30 AM CrossFit

1 x 3 @ 225 lbs

2

Michael
Sasario Jr

5:30 AM CrossFit

1 x 3 @ 225 lbs

3

Tanner
LeRoy

4:30 PM CrossFit

1 x 3 @ 215 lbs

4

Frank
Carvalho

5:30 PM CrossFit

1 x 3 @ 205 lbs

4

Jaime
Negrin

7:00 AM CrossFit

1 x 3 @ 205 lbs

4

Juan
Reynoso

5:30 AM CrossFit

1 x 3 @ 205 lbs

4

Sebastian
Bert

9:00 AM CrossFit

1 x 3 @ 205 lbs

5

Ioannys
Kizeridis

5:30 AM CrossFit

1 x 3 @ 185 lbs

5

J-D.
O.

8:00 AM CrossFit

1 x 3 @ 185 lbs

5

Jorge
Milian

5:30 AM CrossFit

1 x 3 @ 185 lbs

failed 225

6

angelo
kizeridis

5:30 AM CrossFit

1 x 3 @ 165 lbs

6

erich
garcia

6:30 PM CrossFit

1 x 3 @ 165 lbs

6

Giovanni
Pugliese

9:00 AM CrossFit

1 x 3 @ 165 lbs

7

Mack
Wood

4:30 PM CrossFit

1 x 3 @ 155 lbs

8

Andres
Leiton

7:00 AM CrossFit

1 x 3 @ 145 lbs

8

Carlos
Mejias

3:30 PM CrossFit

1 x 3 @ 145 lbs

8

david
rivera

3:30 PM CrossFit

1 x 3 @ 145 lbs

9

Andrés
Holguín

4:30 PM CrossFit

1 x 3 @ 135 lbs

9

butler
auguste

5:30 PM CrossFit

1 x 3 @ 135 lbs

technique is key!

9

Collin
Corbie

9:00 AM CrossFit

1 x 3 @ 135 lbs

9

David
Brown

4:30 PM CrossFit

1 x 3 @ 135 lbs

9

giovanni
montero

9:00 AM CrossFit

1 x 3 @ 135 lbs

9

jesse
irias

5:30 AM CrossFit

1 x 3 @ 135 lbs

10

Antonio
Craveiro

12:00 PM CrossFit

1 x 3 @ 125 lbs

10

matthew
fernandez-ruiz

5:30 PM CrossFit

1 x 3 @ 125 lbs

11

Willy
Tamayo

5:30 PM CrossFit

1 x 3 @ 115 lbs

12

Javier
Garcia

7:00 AM CrossFit

1 x 3 @ 85 lbs

13

Angel
Reynoso

4:30 PM CrossFit

1 x 3 @ 45 lbs

Female Clients

1

Jess
Plasencia

12:00 PM CrossFit

1 x 3 @ 180 lbs

2

Nathalie
Mejias

4:30 PM CrossFit

1 x 3 @ 130 lbs

3

andrea
Flippen

9:00 AM CrossFit

1 x 3 @ 125 lbs

3

Janetssa
Gutierrez

CrossFit: 10:00 AM

1 x 3 @ 125 lbs

4

Casey
Joyner

5:30 AM CrossFit

1 x 3 @ 120 lbs

65,85,90,95,100,105,110,115,120

5

Private

7:00 AM CrossFit

1 x 3 @ 115 lbs

6

Aileen
Perdomo

5:30 PM CrossFit

1 x 3 @ 105 lbs

6

Jessica
Phillips

5:30 PM CrossFit

1 x 3 @ 105 lbs

6

Stephanie
Franco

5:30 AM CrossFit

1 x 3 @ 105 lbs

7

Alexandra
Ochoa

5:30 AM CrossFit

1 x 3 @ 95 lbs

7

Christie
Baquero

5:30 AM CrossFit

1 x 3 @ 95 lbs

7

Hanna
Stewart

8:00 AM CrossFit

1 x 3 @ 95 lbs

7

Lina
Espinoza

12:00 PM CrossFit

1 x 3 @ 95 lbs

So weak!!

8

Lori
Iglesias

5:30 AM CrossFit

1 x 3 @ 90 lbs

9

tracy
cunningham

5:30 PM CrossFit

1 x 3 @ 85 lbs

10

kendra
corbie

12:00 PM CrossFit

1 x 3 @ 75 lbs

10

yadira
herrera

3:30 PM CrossFit

1 x 3 @ 75 lbs

11

Junie
Escarment

7:00 AM CrossFit

1 x 3 @ 70 lbs

12

nerychelle
castillero

5:30 AM CrossFit

6 x 3 @ 65 lbs

12

Miriam
Calderon

5:30 AM CrossFit

5 x 3 @ 65 lbs

13

Rachel
Wood

8:00 AM CrossFit

1 x 3 @ 45 lbs

14

Dahiana
galvis

8:00 AM CrossFit

1 x 3 @ 35 lbs