• 10 RDL WITH BARBELL
• 5 HANG POWER CLEANS
• 5 FRONT SQUATS
• 5 TALL SQUAT CLEANS
• 5 SHOULDER PRESS
• 5 JERKS (PUSH JERK OR SPLIT JERK)
• 5 LIGHTLY WEIGHTED CLEANS
• 30/24 CAL MACHINE
•3 CLEANS HEAVIER THAN FIRST SET
2/2/2023 - CrossFit - Weightlifting
•2 HANG CLEANS+3 JERKS
**KEEP WEIGHT MODERATE TO LIGHT HERE BUT MOVE AS IF IT WERE HEAVY**
EMOM X 6
•1 CLEAN AND JERK
*ADD AS YOU GO*
2/2/2023 - CrossFit - Metcon
•15 SHOULDER TO OH (115/75) (RX+ 135/95)
•10 HANG CLEANS (115/75) (RX+ 135/95)
•15 PULL-UPS (7 BAR MU)
2/2/2023 - RSCF Comp - Metcon
60 MIN ZONE 2 CARDIO
•10 MIN BIKE ERG
•10 MIN TREAD JOG
•10 MIN ROW
•10 MIN BIKE ERG
•10 MIN TREAD JOG
•10 MIN ROW
**MAKE SURE YOU ADHERE TO THE ZONE 2 HEART RATE PARAMETERS. ZONE 2 WHEN DONE CORRECTLY ENHANCES CNS AND TISSUE RECOVERY, SO ID YOU END UP GOING TOO HARD HEAR THAT WON'T HAPPEN
SESSION #2
•CLEAN 5X3
*SET BLOCKS SO THAT BARBELL IS SITTING JUST ABOVE THE KNEE
*WORK UP TO A HEAVY SET OF 3 (NOT TOUCH AND GO)
•BOTTOM TO BOTTOM FRONT SQUAT 5X5
*SET BLOCKS THAT LET THE BARBELL SIT AS IF YOU WERE AT THE VERY BOTTOM OF A FRONT SQUAT. 1 REP=UP THEN DOWN. STAND UP FOR A MOMENT BETWEEN REPS AND WORK TO A HEAVY TRIPLE
•CLEAN GRIP PULLS 5X5 @ 105% OF YOUR CLEAN MAX
•30 SECOND SINGLE LEG LATERAL LINE HOPS EACH LEG *REST 30 SECONDS AFTER 1ST FOOT AND 60 SECONDS BETWEEN SETS
(3 SETS)
•DOUBLE JUMPS 5X3
1 REP=BROAD JUMP+BROAD JUMP+MAX DISTANCE BROAD JUMP
•SINGLE LEG DEPTH JUMPS 4X4 EACH LEG
START ON 20"BOX AND JUMP TO 24" BOX
Comments
Brady Moran 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:00
Gabriel Vidal 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:39
Javier Ramirez 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:33
Fiona Conroy 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 11:18
Gabriel Vidal 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 135 lbs
Fiona Conroy 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 80 lbs
Javier Ramirez 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 150 lbs
Rachael Pribulsky 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:21
Kerri Lee 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:10
Allison Junca 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:47
Connor Henry 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:52
Brant Faircloth 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 8:41
Conrad Brethold 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:39
Jonathan Arnold 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:11
Kara Pitre 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:29
Kara Pitre 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 145 lbs
Nicole Pascale 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 14:11
Nicole Pascale 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 115 lbs
Lauren Hensley 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:58
Lauren Hensley 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 90 lbs
Charde Carter 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:48
Charde Carter 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 145 lbs
Austin Henrikson 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:39
Austin Henrikson 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 295 lbs
Cody Veteo 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 14:19
Cody Veteo 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 120 lbs
Dennis Moore 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 14:00
Dennis Moore 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 205 lbs
Kenny Landeche 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:02
Kenny Landeche 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 225 lbs
Chase Justilien 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:35
Chase Justilien 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 235 lbs
Charley Chehardy 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:46
Charley Chehardy 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:46
Evan Venable 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 8:42
Notes: 95#
Kerri Lee 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 200 lbs
Allison Junca 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 135 lbs
Sean Pfifer 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:36
Rachael Pribulsky 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 120 lbs
Katy Hines 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 105 lbs
Evan Venable 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 225 lbs
Connor Henry 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 215 lbs
Brant Faircloth 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 185 lbs
Conrad Brethold 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 155 lbs
Jonathan Arnold 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 265 lbs
Charley Chehardy 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 145 lbs
Mitchell Worley 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 11:03
Mitchell Worley 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 125 lbs
Justin Cifreo 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:17
Justin Cifreo 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 225 lbs
Matt Tillett 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 14:10
Scott Johnson 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:30
Jett Bourgeois 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 14:19
Notes: 95#
Melissa Weinsz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:40
Eric Schroeder 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:53
Melissa Weinsz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 135 lbs
Jett Bourgeois 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 155 lbs
Matt Tillett 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 245 lbs
Scott Johnson 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 245 lbs
Robby Crochet 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 8:53
Robby Crochet 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 205 lbs
Emma Danos 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:44
Andy Hatcher 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:24
BROCK ROBINSON 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:47
Mimi Tompkins 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 8:28
Patrick Morris 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:53
Don Cazayoux 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:10
Notes: 95#
Julie Schneider 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 7:06
Karla Campesi 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 7:55
Karla Campesi 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 75 lbs
Patrick Morris 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 145 lbs
Julie Schneider 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 135 lbs
Chris Davros 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:26
Madalyn Mahfouz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:29
Rachael Hugghins 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:04
Ashleigh Gnat 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 7:45
Rhone Meche 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:24
Jack Gonsoulin 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 6:47
Chris Decuir 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:27
Rhone Meche 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 185 lbs
Jack Gonsoulin 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 275 lbs
Chris Decuir 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 185 lbs
Ashleigh Gnat 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 165 lbs
Rachael Hugghins 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 95 lbs
Madalyn Mahfouz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 95 lbs
Sarah Teague 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 11:06
Sarah Teague 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 90 lbs
Amy Pinero 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:09
Amy Pinero 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 45 lbs
Nancy Patout 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:31
Nancy Patout 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 55 lbs
Vicki Malone 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 11:27
Vicki Malone 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 70 lbs
Audra Jones 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:27
Audra Jones 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 105 lbs
Mary Green 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:15
Mary Green 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 115 lbs
Sydney Curtis 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 9:58
Sydney Curtis 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 95 lbs
ROSE CROWELL 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:41
ROSE CROWELL 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 95 lbs
Charli Chavez 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 10:41
Charli Chavez 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 17 lbs
Alice Brown 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 7:41
Alice Brown 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 95 lbs
Tony Ippolito 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 13:38
Ben Haines 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 6:57
Artie Fillastre 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 12:35
Courtney Debetaz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 11:48
Notes: 95
Tony Ippolito 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 140 lbs
Ben Haines 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 195 lbs
Artie Fillastre 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 130 lbs
Courtney Debetaz 1 month, 3 weeks ago / Reply
2/2/2023 - CrossFit - Weightlifting: 155 lbs
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Charlie Mayeux 1 month, 2 weeks ago / Reply
2/2/2023 - CrossFit - Metcon: 7:55