Metcon

Wednesday, January 22, 2025

Westbound CrossFit (Coach Jenn) Jennifer Stockdale

1730 (10 of us)

WARM UP

20/15 cal bike

10 BB clean deadlifts

12/9 cal bike

10 BB push press

9/7 cal bike

10 push ups

MOVEMENT/MOBILITY - PVC, BB, bench

*grab PVC

:30 standing quad stretch / side

:30 PVC hinging lat stretch

5 jump and land in power position

5 clean jumps, slow motion to knee

5 power cleans w/ pause in receiving

5 PVC shoulder press

5 PVC dip, jump, punch

5 push jerks

*grab barbell

5 power cleans, pause in receiving

5 push jerks, pause in receiving

5 clean and jerks

*set up bench

:30 hold at top of bench + :30 hold at bottom (no resting on chest)

10 bench press @ first warm up weight

STRENGTH

Health

6 Sets

AMRAP - 1

12/8 Cal Bike

Max Rep Clean and Jerk (95/65#)

----1:30 Rest B/t----

+ 6-8 Min Transition

6 Sets

AMRAP - 1

12/8 Cal Bike

Max Rep Bench Press (95/65#)

----1:30 Rest B/t----

The class scaled this to (3) sets of bench so that class would end on time.

I scaled further to 5 calories each round (took between 18-20 seconds)

Clean & Jerks at 95# 2-3-3-3-2-2 reps

Bench Press at 95# 12-12-12 reps