C&J work/Boot Camp

motivational-monday-6Thursday June 9, 2016

***Happy Birthday Matt Sz***

Boot Camp:5:00-6:00pm

WOD Min 1: 11 Clean and Jerks 115/75/55 Min 2: Rest Min 3: 9 Clean and Jerks 135/95/65 Min 4: Rest Min 5: 7 Clean and Jerks 155/105/75 Min 6: Rest Min 7: 5 Clean and Jerks 185/115/85 Min 8: Rest Min 9: 3 Clean and Jerks 205/145/105 *As the weight gets heavier you may change from power clean to squat clean if needed. Also you can switch from push jerk to split jerk as loads increase.

Skill/Strength: C&J Establish 1RM Squat Clean and Jerk

Warm Up: 600 m Row, Tabata Style, :20 hard pulls/:10 easy pulls then Barbell Warm Up for C&J

5:00 Mercedes (80) 55-65-70-75-80 Kate (80) 55-65-65-65-70 Ray (175) 115-135-155(5)-165(3)-165(3) Joe (190PR!) 95-115-135-145-155 Glenna (115) Masters Rx Meghan (85) 55-65-75-85-105(2) Mel (105) masters Rx

6:00 Michelle (75) 55-55-55-65-70 Kathy (75) 45-45-45-50-55 Tim M (15) 75-95-105-115-145 Vin (135)95-105-115-125-135 Vic (125)65-75-95-105-125 Dan (175)75-95-115-145-165 Jose (115)85-105-115-125-135 Matt (215) 115-135-155-185(3)-205(1.5)

7:00 TPC (155# PR!)95-105-115-125-140 Shelby (130# PR!) 75-85-95-105-115 Curtis (225#) Rx Phil (245#-265# Clean Only PR!)Rx Jennay (170#)Rx

9:00 Beetle (195) 115-135-155-185 (1) John Mc. (215) RX Angie (100 PR!) 55-65-75-80-90 Bill (Technique) 45-45-45-55-65 Jess C. (115) 65-75-85-95-105 Sophie (120) 65-85-105-115-110 Mickey (185) 115-135-155-135-135 Erin (Technique) 55-65-75-85-90 John (Technique) 75-95-105-105-105 Gary Lifting- 300#PR!!

10:00 MKC Mobility Ed (245) RX Robbie (245) RX Bill (105) 55-65-75-85-105

4:00 Ron (205# PR!)75-95-115-125-175 Kate Z (120#PR!)55-65-75-85-105 Jeremy (235#PR!)75-95-105-115-145 Sinker (155#PR!)95-105-115-125-135 Adrian (165#)95-115-135-135-155 Jen M (110#PR!)55-65-75-85-105 Melissa T (80#PR!)45-55-65-70-75

6:00 Jim (175) 75-95-115-135-165 Johanna (85) 55-65-65-75-90 Lori (95) 55-65-75-85-95 Sergiio (135) 75-95-105-115-145 Josh (225) RX Malopy (245) RX Dave (270 Power clean) RX Matt B (155) 95--105-115-125-135 Jackie (145) RX Fred (270-PR!!!!) RX Julie (125) 75-95-105-115-115

7:00 ERIC (155) RX Dre (135) 65-75-85-95-115 ALLY (115) 75-95-105-115-500 TIM (205) RX ASHLEY 160 PR!!!!!!! LIFTING FOR GRANITE SARAH REED (110) 55-65-75-85-105