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Components
Push Jerk
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
CrossFit
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Monday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:30 PM
CrossFit: 4:30 PM
5:30pm CrossFit
6:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (6/11)
Workout
Monday
Warm-up
400m Team Run (find a buddy and stick with the entire time!)
Into…
AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
Strength
Push Jerk (Heavy 5-Rep)
Push Jerk
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk
*Complete a 200m Run after each full set.
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 29, 2020
Male Clients
1
Ryan
Farrer
6:30pm CrossFit
1 x 5 @ 185 lbs
2
Jim
Boora
5:30pm CrossFit
1 x 5 @ 175 lbs
2
Joel
Jackson
CrossFit: 3:30 PM
1 x 5 @ 175 lbs
3
Andy
Polmateer
CrossFit: 9:00 AM
1 x 5 @ 155 lbs
4
Alex
Barene
CrossFit: 3:30 PM
1 x 5 @ 135 lbs
5
Bob
Barene
CrossFit: 3:30 PM
1 x 5 @ 105 lbs
Female Clients
1
Rachel
Tageant
CrossFit: 4:30 PM
1 x 5 @ 125 lbs
2
Chrissy
Boice
CrossFit: 4:30 PM
1 x 5 @ 115 lbs
3
Cristen
Rogers
CrossFit: 4:30 PM
1 x 5 @ 105 lbs
3
Dani
Andrews
CrossFit: 12:00 PM
1 x 5 @ 105 lbs
4
Tamara
Lyn
CrossFit: 12:00 PM
1 x 5 @ 95 lbs
5
Aliisa
Lapacek
CrossFit: 9:00 AM
1 x 5 @ 85 lbs
5
Ally
Collecchi
CrossFit: 9:00 AM
1 x 5 @ 85 lbs
5
Carla
Favro
5:30pm CrossFit
1 x 5 @ 85 lbs
5
Private
CrossFit: 6:00 AM
1 x 5 @ 85 lbs
5
Kavina
Brown
6:30pm CrossFit
1 x 5 @ 85 lbs
6
Megan
McLean
5:30pm CrossFit
1 x 5 @ 55 lbs
Needs work
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