Rebecca Gerdon

A1) Front Squat: 5×5 @ 210# A2) Box Jump: 5×3 high (36″) B) Clean & Jerk w/ pause in the split: 85×3, 125×2, 145×2, 165, 175, 185, 195, 205, 215, 225, 232 – missed jerk, 232-missed jerk C) RDL @ 32×1 tempo: 180×3, 185×8, 190×8

A) Bench Press to a heavy 5 then 120# for 3×6 up to 130×5. Got 135×4 120x 7, 6, 6 B) Pause Below Knee Snatch: up to 165 for a single 4×2 @ 130, 135, 140, 145 C) Cardio: 2 min Row for Cals (33, 33) 2 min Rest 2 min Assault bike for cals

Had to take Saturday off because of an ear infection that was making me dizzy. Also lost my voice completely just from being sick all week and still coaching and needing to be loud. A) Power Clean + Clean & Jerk: 5 sets @ 195# B) Front Squat @ 240# for 8 sets (try to

If you want to suffer through the worst clean and jerk complex ever check out the last thing I did today. Seriously it was awful and I wanted to throw up afterwards. Don’t work out with CrossFitters 😉 A) Snatch Pull + Snatch: 85×3, 105×2, 125x2x2, 135x1x2, 145, 155, 160, 165, 170, 155, 160, 165,

Feeling weak still from being sick. I’ve also been losing a little weight from lack of appetite and I’m sure that’s not helping. A) Clean Pull + Clean + Hang Clean + FS + Jerk: 105, 125, 145, 165, 175, 185 Movements felt ok. Just a little heavy from being sick B) Back Squat to

Had to take Monday and Tuesday off due to feeling sick so this week has not been ideal. This session was just me trying to get some movements in and ease back in. A) Bench Press: 5×5  @ 125# B) Front Squat: 5×5 @ 205# C) Pause Below Knee Snatch: 125# 3×2 135# 3×2