Public Whiteboard

Components

230623

Hang Clean and Jerk

Settings

Workout

CrossFit - Fri, Jun 23

230623 (AMRAP - Rounds and Reps)

- RX -
AMRAP 20:
3-6-9-12-15... etc.
Handstand push-ups
Clean and jerks (95/135 lb)
Calorie row

- INTERMEDIATE -
AMRAP 20:
2-4-6-8-10... etc.
Handstand push-ups
3-6-9-12-15... etc.
Clean and jerks (75/115 lb)
Calorie row

- BEGINNER -
AMRAP 20:
3-6-9-12-15... etc.
Pike push-ups
Clean and jerks (65/95 lb)
Calorie row

General Warm-up (No Measure)

1 set:
:30 row (easy pace)
10 push-ups

1 set:
:30 row (moderate pace)
5-10 piked push-ups

1 set:
:30 row (moderate pace)
5 kick-up + negatives

1 set:
:30 row (fast pace)
5-10 handstand push-ups
:30 row (fast pace)

Hang Clean and Jerk (5 Rounds for weight)

Pre-workout:
EMOM 5:
3 hang clean and jerks
- Build to heavier than workout weight.

Hang Clean and Jerk

Stretching (No Measure)

1 set:
:45 scorpion stretch/side
:45 lacrosse ball upper back/side
:45 table top stretch

Whiteboard:

Friday, June 23, 2023

Male Clients

luke
goshulak

CrossFit: 5:30 AM

6 + 0

Matt
Evans

CrossFit: 8:30 AM

5 + 0

yuck

Martin
Sparkes

CrossFit: 5:15 PM

5 + 0

Beginner 95 pounds and pike pushups. Round of 15 at 19::35

Mike
Kessler

CrossFit: 5:30 AM

5 + 0

95lb clean & jerk, 70lbs z press

Female Clients

Danielle
Schau

CrossFit: 8:30 AM

5 + 16

Did 3-6-9… rep scheme 75# clean n jerks Did 2 handstand push-ups ...

Cynthia
Hamilton

CrossFit: 8:30 AM

5 + 5

60#, pike push ups

Melissa
English

CrossFit: 5:30 AM

5 + 4

75 lbs Handstand push ups with a plate Need to be better at cycl...

Marianne
Walters

CrossFit: 5:30 AM

4 + 36

Pike push ups from box, clean jerk 35pounds

Courtney
Derksen

CrossFit: 8:30 AM

4 + 30

3-6-9-12 for both mvmts Ab mat for HSPU’s 65#

Jordin
Pettifer

CrossFit: 5:15 PM

4 + 23

Beginner- box push ups 3,6,9,12 +15 box push-ups + 8 clean and je...

Anne
Heikkila

CrossFit: 5:15 PM

4 + 22

3,6,9 scheme w/ 60lbs on bb