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Components

Clean and Jerk

Metcon

Metcon

Settings

Workout

CF - 6/2/21

A:

3:00 bike warmup
3 rds
5 clean pulls
5 hang muscle cleans
5 Elbow rotations
5 jerks

B: Clean and Jerk (5 x 3 + 1)

5 x 3 power clean + 1 split jerk @ 75-85% of split jerk ; rest :90 btw

C: Metcon (Time)

5 rounds for time:
15/10 cal row
10 burpee over rower
30 DU

The numbers are low so consistent movement is the goal. LEave enough gas for the final rd!

D: Metcon (AMRAP - Reps)

alt emom x 12
1 - 22/17/14 wall ball
2- 20/15/12 ghdsu ( 25/20/15 sit up )
3- 20/15/10 cal ski
*scale as needed to finish work in :50 maximum

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

Whiteboard:

Wednesday, June 02, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

5 x 4 @ 265 lbs

225,225,235,245,265

2

Alex
Adkins

5:00 AM CrossFit

5 x 4 @ 245 lbs

2

Jason
Springer

5:00 PM CrossFit

5 x 4 @ 245 lbs

235x4 245x1

2

Tyler
Parker

11:30 AM CrossFit

5 x 4 @ 245 lbs

250 for last complex

3

Brady
Killion

11:30 AM CrossFit

5 x 4 @ 225 lbs

4

Chris
Weber

6:00 PM CrossFit

5 x 4 @ 205 lbs

186, 185, 205, 205, 205

5

David
Kan

6:00 PM CrossFit

5 x 4 @ 185 lbs

5

Peter
Tiberio

5:00 PM CrossFit

5 x 4 @ 185 lbs

6

Luke
Wylie

5:00 PM CrossFit

5 x 4 @ 175 lbs

7

Andy
Wegman

7:00am CrossFit

5 x 4 @ 170 lbs

7

Ben
Hanback

11:30 AM CrossFit

5 x 4 @ 170 lbs

8

Luke
Frauhiger

5:00 PM CrossFit

5 x 4 @ 165 lbs

9

Sean
Smith

5:00 AM CrossFit

5 x 4 @ 150 lbs

10

Dwayne
Vick

5:00 PM CrossFit

5 x 4 @ 135 lbs

11

Toby
Cooper

11:30 AM CrossFit

2 x 4 @ 155 lbs

3x4@135,2x5@155

Female Clients

1

Christine
Smith

4:00 PM CrossFit

5 x 4 @ 145 lbs

2

Camille
Cline

11:30 AM CrossFit

5 x 4 @ 125 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 4 @ 125 lbs

3

Brittany
Hanback

11:30 AM CrossFit

5 x 4 @ 120 lbs

4

Colette
SavageJones

5:00 AM CrossFit

5 x 4 @ 115 lbs

5

Hadley
Davenport

11:30 AM CrossFit

5 x 4 @ 110 lbs

6

Flor
Jalikis

5:00 AM CrossFit

5 x 4 @ 105 lbs

Splitting 🎉

6

Laura
Kim

6:00 PM CrossFit

5 x 4 @ 105 lbs

7

Susie
Bilbro

6:00 AM CrossFit

5 x 4 @ 90 lbs

7

Suzette
Panton

7:00am CrossFit

5 x 4 @ 90 lbs

8

Danielle
Frances

7:00am CrossFit

5 x 4 @ 85 lbs

8

Sage
West

11:30 AM CrossFit

5 x 4 @ 85 lbs

Last one at 90

8

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 4 @ 85 lbs

8

Viviana
Gutierrez

6:00 AM CrossFit

5 x 4 @ 85 lbs

Set 1-3 85 Set 4 90 Set 5 95

9

Tori
Lyczkowski

4:00 PM CrossFit

5 x 4 @ 75 lbs

10

Private

6:00 AM CrossFit

5 x 4 @ 70 lbs

11

Private

6:00 PM CrossFit

1 x 4 @ 105 lbs