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Clean

Metcon

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Workout

02/12/2020 - Wednesday's WOD

3 min bike or rower, then:
2 Rounds
10 Tap Swings
10 Scap pull ups
10 Empty Bar Deadlifts
10 Power Cleans
10 Front Squats
10 Back Rack Rotations

Clean (6 x 3 @ 70-75% (Masters 5 x 3))

Clean

You will perform one POWER Clean and then perform a front squat before putting the bar down.

Metcon (Time)

3 Rounds:
500 M Row
15 Power Snatches (75/55)
9 Hand Stand Push Ups

Cap 18

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

Whiteboard:

Wednesday, February 12, 2020

Male Clients

1

Ryan
Fruchey

CrossFit: 12:00 PM

6 x 3 @ 200 lbs

2

Ilia
Anguelov

CrossFit: 12:00 PM

6 x 3 @ 185 lbs

3

Private

CrossFit: 9:30 AM

6 x 3 @ 165 lbs

3

Randy
Kilbourne

CrossFit: 12:00 PM

6 x 3 @ 165 lbs

3

Ryan
Singerman

CrossFit: 6:00 AM

6 x 3 @ 165 lbs

4

Doug
Norrick

CrossFit: 6:00 AM

6 x 3 @ 135 lbs

5

Ben
Wilson

CrossFit: 12:00 PM

6 x 3 @ 105 lbs

6

Keith
Bock

CrossFit: 6:00 AM

5 x 3 @ 175 lbs

6

Scott
Krafft

CrossFit: 5:30 PM

5 x 3 @ 135 lbs

Female Clients

1

Caryn
Garton

CrossFit: 5:30 PM

6 x 3 @ 140 lbs

2

Nicky
Schwanz

CrossFit: 6:00 AM

6 x 3 @ 135 lbs

3

Melissa
Gratz

CrossFit: 6:00 AM

6 x 3 @ 105 lbs

4

Kesha
Fulton

CrossFit: 9:30 AM

6 x 3 @ 100 lbs

5

Brooke
Lawson

CrossFit: 12:00 PM

6 x 3 @ 85 lbs

5

Paula
Mamani

CrossFit: 4:30 PM

6 x 3 @ 85 lbs

75%

6

Dani
Meshberger

CrossFit: 4:30 PM

6 x 3 @ 65 lbs

6

Kelci
Burnham

CrossFit: 12:00 PM

6 x 3 @ 65 lbs

6

Marisa
Reeves

CrossFit: 4:30 PM

6 x 3 @ 65 lbs

7

Savannah
Wallin

CrossFit: 6:00 AM

6 x 3 @ 0 lbs

Deadlifts @ 135#'s