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Components

Push Jerk

Metcon

Settings

Workout

True Friends

Warm-up

2-3 Sets:
1:00 Run
1:00 Ski
50 Single unders
10 Strict Pull Up
5 Inchworms
5 lateral box step ups (each side)

Weightlifting

Push Jerk (2x3, 3x3)

Push Jerk

Jerks From The Rack:
- 2x3 reps @ 80% 1RM Jerk
- 3x3 @ 85% 1RM Jerk
- rest 60-90 seconds between sets -

Metcon

Metcon (Time)

Complete for time, partitioned ANY way:
300 Double Unders
30 C2B Pullups

Rx+: Bar Muscle-Ups

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

Whiteboard:

Wednesday, November 18, 2020

Male Clients

1

PJ
Kearn

6:15PM CrossFit

3 x 3 @ 185 lbs

1

Seth
Eubanks

5:15PM CrossFit

3 x 3 @ 185 lbs

2

Chuck
Lambertz

6:15AM CrossFit

3 x 3 @ 145 lbs

3

Garett
Hood

6:15PM CrossFit

3 x 3 @ 135 lbs

4

Jay
Lowell

5:15PM CrossFit

3 x 3 @ 125 lbs

5

Luke
Lister

5:15AM CrossFit

3 x 3 @ 115 lbs

Female Clients

1

Laura
Krier

6:15AM CrossFit

3 x 3 @ 135 lbs

2

Amber
Lambertz

5:15AM CrossFit

3 x 3 @ 125 lbs

2

Kayla
Garst

6:15AM CrossFit

3 x 3 @ 125 lbs

3

Stephanie
Shuler

6:15PM CrossFit

3 x 3 @ 120 lbs

4

Mallory
Robert

5:15AM CrossFit

3 x 3 @ 110 lbs

5

Candace
Lister

5:15AM CrossFit

3 x 3 @ 95 lbs

6

Jill
Krier

5:15PM CrossFit

4 x 3 @ 90 lbs

7

Kacey
Roe

5:15AM CrossFit

3 x 3 @ 80 lbs

8

Private

6:15PM CrossFit

3 x 3 @ 65 lbs

8

Madelyn
Meyer

6:15PM CrossFit

3 x 3 @ 65 lbs

8

Sara
Fleming

5:15AM CrossFit

3 x 3 @ 65 lbs

9

Pat
LeDuc

5:15PM CrossFit

3 x 3 @ 30 lbs