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1 power clean + 1 spl ...

Metcon

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Workout

Friday WOD

1 power clean + 1 split jerk

Work up to a heavy set for the day

If new to spit jerk, spend time working on the split jerk form.

Metcon (Time)

For time:

Run 800m
30 clean and jerks (anyhow) 135/95#
Run 800m

Masters rx 55+ 115/75#

**Weight should be light. Either quick singles or 4-5 at a time.

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

Whiteboard:

Friday, January 10, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 245 lbs

2

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 225 lbs

2

Bryan
Bureau

4:30 PM CrossFit

1 x 1 @ 225 lbs

3

Paul
Miller

8:00 AM CrossFit

2 x 1 @ 205 lbs

3

Private

5:00 AM CrossFit

1 x 1 @ 205 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 205 lbs

4

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 185 lbs

4

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 185 lbs

4

Tim
Gaddis

10:00 AM CrossFit

1 x 1 @ 185 lbs

4

Tim
McCormick

8:00 AM CrossFit

1 x 1 @ 185 lbs

5

Mike
McCleery

5:30 PM CrossFit

1 x 1 @ 170 lbs

6

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 165 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 165 lbs

6

Ryan
Demmel

10:00 AM CrossFit

1 x 1 @ 165 lbs

7

James gill ...
l

5:30 PM CrossFit

1 x 1 @ 160 lbs

need to split more freq.

7

Jim
Bolen

5:30 PM CrossFit

1 x 1 @ 160 lbs

need to work on clean form

8

Ben
Gray

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Dale
Rinkenberger

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Jason
Jones

5:00 AM CrossFit

1 x 1 @ 155 lbs

9

Private

6:00 AM CrossFit

1 x 1 @ 145 lbs

10

Patrick
Dedoyard

6:00 AM CrossFit

1 x 1 @ 140 lbs

11

Dave
Lombardo

5:00 AM CrossFit

1 x 1 @ 135 lbs

12

Brent
Curtis

4:30 PM CrossFit

1 x 1 @ 115 lbs

practicing split jerk technique

12

Mike
Anderson

6:00 AM CrossFit

1 x 1 @ 115 lbs

13

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 105 lbs

14

David
Johnson

8:00 AM CrossFit

1 x 1 @ 100 lbs

14

Jared
Kent

10:00 AM CrossFit

1 x 1 @ 100 lbs

15

Jeff
Bixler

10:00 AM CrossFit

1 x 1 @ 85 lbs

16

Erik
Manning

5:30 PM CrossFit

1 x 160 @ 0 lbs

16

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 0 lbs

bike

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

1 x 1 @ 145 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 1 @ 125 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 120 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 120 lbs

4

Monica
Dingler

8:00 AM CrossFit

1 x 1 @ 115 lbs

5

Tracy
Jennings

8:00 AM CrossFit

1 x 1 @ 102 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 100 lbs

7

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 95 lbs

8

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 90 lbs

8

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 90 lbs

8

Monica
Lee

10:00 AM CrossFit

1 x 1 @ 90 lbs

8

Tonika
Taylor

6:00 AM CrossFit

1 x 1 @ 90 lbs

9

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 85 lbs

9

Brandi
Villa

4:30 PM CrossFit

1 x 1 @ 85 lbs

9

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 85 lbs

10

Lisa
Roiret

10:00 AM CrossFit

1 x 2 @ 80 lbs

10

Staci
Hamilton

8:00 AM CrossFit

1 x 1 @ 80 lbs

11

Jami
Latham

10:00 AM CrossFit

1 x 1 @ 75 lbs

11

Linda
Wright

6:00 AM CrossFit

1 x 1 @ 75 lbs

12

Jessyca
Doty

4:30 PM CrossFit

1 x 1 @ 70 lbs

12

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 70 lbs

13

Dawn
Galante

6:00 AM CrossFit

1 x 1 @ 45 lbs

13

Kelly
Ulman

5:30 PM CrossFit

1 x 1 @ 45 lbs

13

Kyra
Odum

5:30 PM CrossFit

1 x 1 @ 45 lbs

14

Natalie
Cosson

6:00 AM CrossFit

1 x 1 @ 40 lbs

15

Yvonne
Peterson

10:00 AM CrossFit

0 x 1 @ 0 lbs