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Components

Squat Clean Thruster

Bench support rows (1 ...

Legless Rope Climb

T Bar Rows

Metcon

Settings

Workout

04/26/17

Warm-up

A: Metcon (No Measure)

5 Min Hip/Shoulder Mobility

2 Rounds

15 BB Good Mornings 45/35
15 BB Front Squat 45/35
15 BB Strict Press 45/35
15 Toes 2 Bar

Strength

B1 : Squat Clean Thruster (5 x 2 )

B2 : Bench support rows (1 arm at time) DB (5 x 5 Each Arm )

Extra Work

C1 : Legless Rope Climb (3 x 3 )

C2 : T Bar Rows (3 x 12 Wide )

Conditioning

D: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

10 Hang Power Snatch 135/95
15 Burpee's Over Bar
30 Double Unders (100 Singles)

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

Whiteboard:

Wednesday, April 26, 2017

Leaderboard

Men's Squat Clean Thruster
Juan Chavez	09/21/2016	1 x 1 @ 275 lbs
jaron Becerra	10/30/2019	1 x 1 @ 205 lbs
Private	04/26/2017	1 x 1 @ 200 lbs

Women's Squat Clean Thruster
Christine Falzon	09/21/2016	1 x 1 @ 115 lbs
Jessica Ayala	04/22/2015	1 x 1 @ 115 lbs
Katie Wright	07/17/2019	1 x 1 @ 110 lbs

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 225 lbs

1 X 1 @ 245...t&g was tough on this one

2

Private

5:15 AM CrossFit

1 x 1 @ 200 lbs

3

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 195 lbs

4

Jason
Eldred

5:30 PM CrossFit

3 x 2 @ 185 lbs

4

Michael
Carney

5:15 AM CrossFit

1 x 2 @ 185 lbs

4

Robert
Smith

9:15 AM CrossFit

1 x 2 @ 185 lbs

5

Gary
Bowker

4:30 PM CrossFit

2 x 2 @ 145 lbs

5

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 145 lbs

5

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 145 lbs

5

Jamie
Anderson

5:15 AM CrossFit

1 x 2 @ 145 lbs

6

Michael
Tortorich

6:30 PM CrossFit

1 x 10 @ 135 lbs

6

Willie
Ramos

9:15 AM CrossFit

1 x 2 @ 135 lbs

6

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 135 lbs

7

mario
cortes

5:15 AM CrossFit

5 x 2 @ 95 lbs

Female Clients

1

Allison
Muhlbauer

4:30 PM CrossFit

1 x 2 @ 135 lbs

1

Brie
Gomez

5:15 AM CrossFit

1 x 2 @ 135 lbs

legs so sore

1

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 135 lbs

2

Lindsey
Martin

4:30 PM CrossFit

1 x 1 @ 130 lbs

3

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 120 lbs

4

Calli
Stidham

4:30 PM CrossFit

1 x 2 @ 115 lbs

5

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 105 lbs

after cardio class

6

Liz
Koehler

5:30 PM CrossFit

1 x 2 @ 95 lbs

6

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 95 lbs

7

haidee
santiago

5:15 AM CrossFit

1 x 2 @ 85 lbs

7

Yvonne
Lima

4:30 PM CrossFit

1 x 2 @ 85 lbs

7

lola
santiago

5:15 AM CrossFit

1 x 1 @ 85 lbs

8

Michelle
Cresswell

4:30 PM CrossFit

5 x 2 @ 75 lbs

9

Drea
Bruti

5:30 PM CrossFit

5 x 2 @ 55 lbs

10

Marisol
Sanchez

5:15 AM CrossFit

1 x 2 @ 50 lbs