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Components

Clean Pull + Power Cl ...

Metcon

Settings

Workout

CrossFit Cape Cod 03/08/2022

Clean Pull + Power Clean Complex (4x2)

4 SETS

2 Reps of the Complex...

1 Clean Pull
+
1 Power Cleans

*All working sets should be Mod-Heavy, about 80-85% of 1RM Clean.
Each Rep = 1+1
Complete 4 sets of 1 Clean Pull + 1 Power Clean, quick rest, 1 Clean Pull + 1 Power Clean

Metcon (Time)

3 Rounds For Time

400m Run
10 Hang Power Cleans Rx (95/65) L1 (65/45)
30 Sit-Ups
10 Hang Squat Cleans
10 Box Jumps Rx (24/20)

Rx+ Box Jumps (30/24)

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

Whiteboard:

Tuesday, March 08, 2022

Leaderboard

Men's Clean Pull + Power Cl ...
Andrew Mathieson	03/08/2022	4 x 2 @ 235 lbs
shaun gould	03/08/2022	4 x 2 @ 185 lbs
Ryan Martin	03/08/2022	4 x 2 @ 165 lbs

Women's Clean Pull + Power Cl ...
Liz Ouellette	03/08/2022	4 x 2 @ 125 lbs
Bri Gallagher	03/08/2022	4 x 2 @ 125 lbs
Samantha Finerty	03/08/2022	4 x 2 @ 115 lbs

Male Clients

1

Andrew
Mathieson

CrossFit: 4:30 PM

4 x 2 @ 235 lbs

2

shaun
gould

CrossFit: 3:30 PM

4 x 2 @ 185 lbs

3

christopher
Hamblin

CrossFit: 7:30 AM

4 x 2 @ 165 lbs

3

Eduardo
Miranda

5:30 PM CrossFit

4 x 2 @ 165 lbs

3

Ryan
Martin

CrossFit: 6:30 PM

4 x 2 @ 165 lbs

4

Jordan
Fine

5:30 PM CrossFit

4 x 2 @ 155 lbs

5

Duane
Fotheringham

CrossFit: 5:30 AM

4 x 2 @ 135 lbs

6

Thomas
Topham

CrossFit: 7:30 AM

4 x 2 @ 125 lbs

7

Christopher
Land

CrossFit: 5:30 AM

4 x 2 @ 115 lbs

Female Clients

1

Bri
Gallagher

CrossFit: 4:30 PM

4 x 2 @ 125 lbs

1

Liz
Ouellette

CrossFit: 4:30 PM

4 x 2 @ 125 lbs

2

laura
cowan

5:30 PM CrossFit

4 x 2 @ 115 lbs

2

Samantha
Finerty

5:30 PM CrossFit

4 x 2 @ 115 lbs

3

Mk
Montgomery

CrossFit: 4:30 PM

4 x 2 @ 100 lbs

4

Jana
Turner

CrossFit: 4:30 PM

4 x 2 @ 95 lbs

5

Tresa
Copeland

5:30 PM CrossFit

4 x 2 @ 80 lbs

6

Amanda
Armstrong

CrossFit: 7:30 AM

4 x 2 @ 35 lbs

7

Private

5:30 PM CrossFit

1 x 2 @ 95 lbs