Public Whiteboard

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Components

1 Power Clean/2 Front ...

Metcon

Metcon

Metcon

Settings

Workout

Rack City

The biggest part of the complex: those 3 push jerks. Your successful weight will likely be based off of your overhead positioning and strength, so keep that in mind when working up. The biggest thing to remember during the workout is that it is a sprint. The air squats are where you moderate your speed, then just get that barbell done. Happy Monday!

Weightlifting

1 Power Clean/2 Front Squats/3 Push Jerks (Build to Heavy Complex)

1 Power Clean
2 Front Squats
3 Push Jerks

Metcon

Fitness

F: Metcon (Time)

For Time:
10 Power Cleans (115/85)
50 Air Squats
10 Front Squats (115/85)
50 Air Squats
10 Push Jerks (115/85)
50 Air Squats

Performance

P: Metcon (Time)

For Time:
10 Power Cleans (135/95)
50 Air Squats
10 Front Squats (135/95)
50 Air Squats
10 Push Jerks (135/95)
50 Air Squats

Open

O: Metcon (Time)

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

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

Whiteboard:

Monday, January 27, 2020

Male Clients

1

Christopher
Harriman

4:30 PM CrossFit

1 x 6 @ 245 lbs

2

Colin
Fabry

9:00 AM to 12:30PM Open G...

1 x 6 @ 225 lbs

2

Private

9:00 AM to 12:30PM Open G...

1 x 6 @ 225 lbs

3

Bill
Olson

5:30 PM CrossFit

1 x 6 @ 195 lbs

135-155-175-195

4

Dennis
Florence

5:30 PM CrossFit

1 x 6 @ 185 lbs

205F

4

Matthew
Houde

5:00 AM CrossFit

1 x 6 @ 185 lbs

5

Josh
Randall

5:30 PM CrossFit

1 x 6 @ 175 lbs

5

Philip
Johnston

3:30 PM Crossfit

1 x 6 @ 175 lbs

5

Travis
Fagerness

5:00 AM CrossFit

1 x 6 @ 175 lbs

6

Steven
Shulski

5:00 AM CrossFit

1 x 6 @ 165 lbs

7

Private

3:30 PM Crossfit

1 x 6 @ 155 lbs

7

Dan
Blevins

5:00 AM CrossFit

1 x 6 @ 155 lbs

8

James
Reblin

8:00 AM CrossFit

1 x 6 @ 145 lbs

8

Ry
Provencio

4:30 PM CrossFit

1 x 6 @ 145 lbs

9

David
Smith

4:30 PM CrossFit

1 x 6 @ 140 lbs

10

Charles
King

8:00 AM CrossFit

1 x 6 @ 135 lbs

10

Jeffrey
Stark

4:30 PM CrossFit

1 x 6 @ 135 lbs

11

John
Popp

3:30 PM Crossfit

1 x 6 @ 125 lbs

11

Kyle
Craver

5:00 AM CrossFit

1 x 6 @ 125 lbs

12

Javier
Gomez

8:00 AM CrossFit

1 x 6 @ 115 lbs

12

Michael
Bostian

3:30 PM Crossfit

1 x 6 @ 115 lbs

13

Andrew
Titche

5:30 PM CrossFit

1 x 6 @ 0 lbs

Female Clients

1

Emily
Cooper

9:00 AM to 12:30PM Open G...

1 x 6 @ 165 lbs

1

Jennifer
Schleicher

8:00 AM CrossFit

1 x 6 @ 165 lbs

2

Alex
Oskian

4:30 PM CrossFit

1 x 6 @ 155 lbs

3

Sara
Coronado

5:30 PM CrossFit

1 x 6 @ 135 lbs

4

Kimberly
Anderson

6:30 PM Crossfit

1 x 6 @ 115 lbs

5

Alyssa
Payne

5:30 PM CrossFit

1 x 6 @ 105 lbs

5

Kariann
Stark

8:00 AM CrossFit

1 x 6 @ 105 lbs

5

Kristen
Long

4:30 PM CrossFit

1 x 6 @ 105 lbs

6

Ali
Florence

5:00 AM CrossFit

1 x 6 @ 95 lbs

6

Anastacia
Wagner

5:00 AM CrossFit

1 x 6 @ 95 lbs

6

Erin
Johnson

9:00 AM to 12:30PM Open G...

1 x 6 @ 95 lbs

6

Michelle
Hancock

4:30 PM CrossFit

1 x 6 @ 95 lbs

6

Nancy
Fairbanks

4:30 PM CrossFit

1 x 6 @ 95 lbs

7

Amanda
Funke

3:30 PM Crossfit

1 x 6 @ 85 lbs

7

Courtney
Randall

5:30 PM CrossFit

1 x 6 @ 85 lbs

7

Irish
Coussens

3:30 PM Crossfit

1 x 6 @ 85 lbs

Injured Back

7

Private

5:00 AM CrossFit

1 x 6 @ 85 lbs

8

Sarah
Armengau

4:30 PM CrossFit

1 x 6 @ 75 lbs

9

Ashley
Shulski

5:00 AM CrossFit

1 x 6 @ 65 lbs

PR for push jerks

9

Christina
Battaglini

4:30 PM CrossFit

1 x 6 @ 65 lbs

9

Heather
Shepherd

3:30 PM Crossfit

1 x 6 @ 65 lbs

9

Marian
Squires

5:00 AM CrossFit

1 x 6 @ 65 lbs

9

Nadia
Nunez

8:00 AM CrossFit

1 x 6 @ 65 lbs

9

Tammy
Houde

8:00 AM CrossFit

1 x 6 @ 65 lbs

10

Andrea
Fabry

3:30 PM Crossfit

1 x 6 @ 55 lbs

10

Lorrinda
Sturgeon

4:30 PM CrossFit

1 x 6 @ 55 lbs

11

Alexis
Shulski

3:30 PM Crossfit

1 x 6 @ 35 lbs