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Components
Hang Power Clean
Skill Work
Metcon
Metcon
Settings
Location
(All)
CrossFit Sua Sponte
CrossFit Sua Sponte Durham
Program
CrossFit
Crossfit Durham
Open Gym
Yoga
Date
WOD
Tuesday - 7/14/2020 - CrossFit Sua Sponte
Class
(All)
6:00 AM CrossFit
9:30 AM CrossFit
12:00 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:30 pm Crossfit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (5/2)
WOD
Tuesday - 7/14/2020
AHAP: Hang Power Clean (3 x 8)
*all set stays should stay within 10% of the heaviest set of 8
Skill Work (3 x 10)
a) 3x10 Clean Grip Deadlift - AHAP
b) 3x1:00 Ring Lock Out Hold (accumulated)
Metcon (Time)
For Time
21-15-9 of:
Power Cleans 135/95#
Pull-ups
RX+:
For Time
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
Metcon (Time)
HOME WOD:
For Time
50 Dumbbell Hang Power Cleans (25 R, 25 L)
10 Goblet Squats
30 Dumbbell Hang Power Cleans (15 R, 15 L)
30 Goblet Squats
10 Dumbbell Hang Power Cleans (5 R, 5 L)
50 Goblet Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2020
Leaderboard
Men's Hang Power Clean
John Tomlinson
06/30/2020
3 x 8 @ 205 lbs
Shane Norris
07/07/2020
3 x 8 @ 205 lbs
Robert Draper
06/30/2020
3 x 8 @ 185 lbs
Women's Hang Power Clean
Sophie Breau
06/30/2020
3 x 8 @ 105 lbs
Stacie Marsh
07/07/2020
3 x 8 @ 105 lbs
Grace Cindric
06/30/2020
3 x 8 @ 100 lbs
Male Athletes
1
AJ
Phillips
12:00 PM CrossFit
3 x 8 @ 155 lbs
2
Andrew
Goldfein
9:30 AM CrossFit
3 x 8 @ 145 lbs
Finished but very heavy, maybe go up only 5 next time
2
Geoff
Daniel
9:30 AM CrossFit
3 x 8 @ 145 lbs
3
James
Mclamb
9:30 AM CrossFit
3 x 8 @ 115 lbs
4
Toan
To
9:30 AM CrossFit
3 x 8 @ 95 lbs
Plant feet
Female Athletes
1
Dee
Dixon
12:00 PM CrossFit
3 x 8 @ 20 lbs
2
Amber
Littesy
6:30 PM CrossFit
1 x 8 @ 135 lbs
1@115,1@125
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