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Components

Hang Clean

AJ Styles

Metcon

Settings

Workout

01/24/2022

Hang Clean (5 x 3 @ building from 70%; can be power or squat)

AJ Styles (Time)

6 Rounds x
6 Hang Power Shrug (HEAVY)
9 Banded Romanian Deadlift
12 Box Jumps 24/20"
- rest as needed

- Hang Power Shrug should be at or above your 1RM Clean
- Banded RDL should be around 225/155 w/ a green band for guys and a green or red band for girls
- work with a partner to save on setup time
- do all three exercises as quickly as possible together and then rest

Metcon (No Measure)

5 Rounds x
10-15 DB Strict Press
10-15 Bench Row per side
10-15 Toes to Bar
12/12 DB Box Step Up

Metcon (AMRAP - Reps)

Core:
Tabata Hollow Rocks
- 8 rounds 20 seconds on/10 seconds rest

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

Whiteboard:

Monday, January 24, 2022

Leaderboard

Men's Hang Clean
Tanner Pinnell	01/24/2022	5 x 3 @ 300 lbs
Mark Erickson	01/24/2022	5 x 3 @ 245 lbs
Jon Bakalar	05/30/2017	5 x 3 @ 225 lbs

Women's Hang Clean
Janelle Stites	01/24/2022	5 x 3 @ 225 lbs
Kathryn Pamperin	01/24/2022	5 x 3 @ 210 lbs
Melissa Canchola	01/24/2022	5 x 3 @ 150 lbs

Male Clients

1

Tanner
Pinnell

CrossFit: 530pm

5 x 3 @ 300 lbs

all connected

2

Mark
Erickson

CrossFit: 0830am

5 x 3 @ 245 lbs

3

Alex
Zadrozny

CrossFit: 12pm

5 x 3 @ 215 lbs

4

Brad
Foura

CrossFit: 12pm

5 x 3 @ 195 lbs

4

Brandon
Hearn

CrossFit: 430pm

5 x 3 @ 195 lbs

4

Eddie
Miles

CrossFit: 0530am

5 x 3 @ 195 lbs

5

Ryan
Wedel

CrossFit: 530pm

5 x 3 @ 185 lbs

5

Zach
Wilson

CrossFit: 0830am

5 x 3 @ 185 lbs

6

Zach
Nash

CrossFit: 0830am

5 x 3 @ 160 lbs

At home

7

JJ
Kasper

CrossFit: 0830am

5 x 3 @ 90 lbs

8

Joel
Formanek

CrossFit: 0830am

5 x 3 @ 75 lbs

9

Adam
Mertz

CrossFit: 12pm

2 x 3 @ 135 lbs

9

Josh
Walter

CrossFit: 630pm

2 x 3 @ 145 lbs

9

Brad
Claycamp

CrossFit: 530pm

1 x 3 @ 215 lbs

9

Brandon
Worley

CrossFit: 430pm

1 x 3 @ 175 lbs

9

Private

CrossFit: 330pm

1 x 3 @ 195 lbs

9

Harrison
Mehlman

CrossFit: 0530am

1 x 3 @ 225 lbs

9

Jon
Bakalar

CrossFit: 12pm

1 x 3 @ 215 lbs

9

Kenny
Burkhead

CrossFit: 330pm

1 x 3 @ 275 lbs

9

Les
Harvey

CrossFit: 0530am

1 x 3 @ 245 lbs

205, 215, 225, 235, pwr

9

Mark
Hufford

CrossFit: 0830am

1 x 3 @ 225 lbs

175-185-195-205-225

9

Mike
Breitenbach

CrossFit: 0530am

1 x 3 @ 275 lbs

205,225,255,265,275

9

Nick
Shepard

CrossFit: 12pm

1 x 3 @ 245 lbs

Power

9

Trent
Rydberg

CrossFit: 330pm

1 x 3 @ 215 lbs

Female Clients

1

Janelle
Stites

CrossFit: 430pm

5 x 3 @ 225 lbs

2

Kathryn
Pamperin

CrossFit: 530pm

5 x 3 @ 210 lbs

3

Melissa
Canchola

CrossFit: 330pm

5 x 3 @ 150 lbs

Fail 155

3

Torey
Craddock

CrossFit: 430pm

5 x 3 @ 150 lbs

105, 125,135,140,150

4

Marlene
Canchola

CrossFit: 330pm

5 x 3 @ 145 lbs

Failed 155

5

Corey
Burns

CrossFit: 430pm

5 x 3 @ 135 lbs

5

Private

CrossFit: 330pm

5 x 3 @ 135 lbs

6

Brandi
Sloane

CrossFit: 630pm

5 x 3 @ 125 lbs

6

Cierra
McClendon

CrossFit: 430pm

5 x 3 @ 125 lbs

7

Carol
Gregg

CrossFit: 0830am

5 x 3 @ 120 lbs

90, 100, 105, 110, 120. Hang squat clean

8

Lauren
Smith

CrossFit: 430pm

5 x 3 @ 110 lbs

9

Alinda
Sabin

CrossFit: 0830am

5 x 3 @ 100 lbs

10

Nicole
Cannavo

CrossFit: 630pm

5 x 3 @ 95 lbs

Squat

11

Stacy
Shope

CrossFit: 12pm

5 x 3 @ 90 lbs

12

Leah
Sapp

CrossFit: 12pm

5 x 3 @ 0 lbs

12

Anna
Mollman

CrossFit: 330pm

1 x 3 @ 165 lbs

2x2 @ 175

12

Arisvet
Hernandez

CrossFit: 530pm

1 x 3 @ 125 lbs

12

Private

CrossFit: 530pm

1 x 3 @ 130 lbs

12

Kristi
Cowan

CrossFit: 0830am

1 x 3 @ 135 lbs

85, 105, 115, 125, 135, tried 145 only got 1 after 3 attempts

12

Lauren
Terry

CrossFit: 0830am

1 x 3 @ 95 lbs

55, 65 75 85 95

12

Morghan
McGhee

CrossFit: 0830am

1 x 3 @ 165 lbs

12

Rachel
Jolly

CrossFit: 0830am

1 x 3 @ 150 lbs