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Components

3 Position Cleans

Metcon

Settings

Workout

CrossFit

Stretching and Mobility

Weightlifting

3 Position Cleans (8x1)

1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep

8 min Emom you pick the weight

Metcon

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP
12 Alt. lunges
6 T2B
3 hang squat cleans
RX 155/105 RX+ 225/155

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, January 10, 2022

Leaderboard

Men's 3 Position Cleans
Zeke Burger	01/10/2022	8 x 1 @ 185 lbs
Cody Nissen	01/10/2022	8 x 1 @ 185 lbs
Corey Wolfe	01/10/2022	8 x 1 @ 165 lbs

Women's 3 Position Cleans
Hannah Gilmartin	01/10/2022	8 x 1 @ 145 lbs
Lindsay Tice	01/10/2022	8 x 1 @ 115 lbs
Taylor Enloe	01/10/2022	8 x 1 @ 105 lbs

Male Clients

1

Cody
Nissen

615 PM CrossFit

8 x 1 @ 185 lbs

1

Zeke
Burger

615 PM CrossFit

8 x 1 @ 185 lbs

2

Corey
Wolfe

530 AM CrossFit

8 x 1 @ 165 lbs

3

Marvin
Albers

615 PM CrossFit

8 x 1 @ 105 lbs

Female Clients

1

Hannah
Gilmartin

615 PM CrossFit

8 x 1 @ 145 lbs

2

Lindsay
Tice

900 AM CrossFit

8 x 1 @ 115 lbs

2

Stacie
Burger

615 PM CrossFit

8 x 1 @ 115 lbs

3

Amanda
Graddy

530 AM CrossFit

8 x 1 @ 105 lbs

3

Danielle
Miller

530 AM CrossFit

8 x 1 @ 105 lbs

3

Taylor
Enloe

615 PM CrossFit

8 x 1 @ 105 lbs

4

Kristin
Wier

900 AM CrossFit

8 x 1 @ 95 lbs

5

Monica
Ross

900 AM CrossFit

8 x 1 @ 75 lbs

5

Shannon
Coldiron

900 AM CrossFit

8 x 1 @ 75 lbs

6

Maria
Ballard

530 AM CrossFit

8 x 1 @ 60 lbs