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Components

Clean and Jerk

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Workout

The Cell Gym 03.17.16

Warm-up

Burgener Warm-up

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Skills

Jerk

Metcon

Clean and Jerk (5-5-5-5-5)

Clean and Jerk

Post loaded used during sets b

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

Whiteboard:

Thursday, March 17, 2016

Male Clients

1

Jeremy
Rowley

7:00 PM WOD

5 x 5 @ 135 lbs

2

Garrett
Blackwell

5:30 AM WOD

2 x 5 @ 135 lbs

1-65, 2-95, 3-115

2

Jon
Crismon

9:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

65, 75, 85, 85

Female Clients

1

Courtney
Baker Benziger

9:30 AM WOD (Daycare)

2 x 5 @ 85 lbs

55,65,75

1

Allie
Quent

7:00 PM WOD

1 x 5 @ 90 lbs

45,55,65,75,90

1

Amanda
Sparks

7:00 PM WOD

1 x 5 @ 90 lbs

1

Brooke
Woods

5:30 AM WOD

1 x 5 @ 80 lbs

45, 55, 65, 75, 80

1

Courtney
Davis

5:00 PM WOD

1 x 5 @ 70 lbs

1

Kim
Riggs

8:30 AM WOD (Daycare)

1 x 5 @ 85 lbs

1

Private

8:30 AM WOD (Daycare)

1 x 5 @ 95 lbs

1

Megan
Kypke

7:00 PM WOD

1 x 5 @ 85 lbs

45,55,65,75,85

1

Stephanie
Nix

5:00 PM WOD

1 x 5 @ 115 lbs

65,75,85,95,115