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Components

High-Hang Clean

Nasty Girls

Internal to External ...

Settings

Workout

14Jul2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: External Rotation Shoulder Smash, Banded Elbow Distraction, Single Leg Flexion
**Refer to Front Rack poster**

Strength & Skill

High-Hang Clean (5-5-5-5-5)

**'Power' finish is acceptable if the athlete is working on the catch.
**This movement is initiated from high in the second pull.

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

**Muscle-Up scaled: 3 x Chin Up/Ring Rows & 3 x Ring Dips

Homework

Internal to External Ring Lockout (20 Reps)

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

Whiteboard:

Tuesday, July 14, 2015

Clients:

Leaderboard

Men's High-Hang Clean
Micheal Young	07/14/2015	5 x 5 @ 135 lbs

Women's High-Hang Clean
No female leaders to show...

Male Clients

1

Grant
Burdeau

5:00 PM CrossFit

5 x 5 @ 185 lbs

wrist acting up

2

Nick
Little

5:00 PM CrossFit

5 x 5 @ 155 lbs

3

Brad
Eisel

6:00 AM CrossFit

5 x 5 @ 145 lbs

4

Jason
Mashburn

6:00 PM CrossFit

5 x 5 @ 135 lbs

4

Micheal
Young

9:30 AM CrossFit

5 x 5 @ 135 lbs

Hang Squat Cleans

5

Jonas
Hart

5:00 PM CrossFit

5 x 5 @ 95 lbs

5

Private

6:00 AM CrossFit

5 x 5 @ 95 lbs

6

Private

7:00 PM CrossFit

5 x 5 @ 75 lbs

6

Scott
Dougherty

6:00 AM CrossFit

5 x 5 @ 75 lbs

7

Colin
Wright

6:00 PM CrossFit

5 x 5 @ 65 lbs

Female Clients

1

Julie
Vasilak

5:00 PM CrossFit

5 x 5 @ 105 lbs

1

Lauren
Speichinger

9:30 AM CrossFit

5 x 5 @ 105 lbs

2

Karen
Shebik

12:00 PM CrossFit

5 x 5 @ 95 lbs

3

Bayley
Little

5:00 PM CrossFit

5 x 5 @ 85 lbs

4

Jill
Lascody

4:00 PM CrossFit

5 x 5 @ 75 lbs

5

Laura
Priaulx

4:00 PM CrossFit

5 x 5 @ 55 lbs

5

Linda
Boman

6:00 AM CrossFit

5 x 5 @ 55 lbs

6

Karen
Boulware

5:00 PM CrossFit

5 x 5 @ 45 lbs

7

Private

7:00 PM CrossFit

5 x 5 @ 35 lbs

8

Private

7:00 PM CrossFit

1 x 5 @ 75 lbs

8

Ninette
Campbell

7:00 PM CrossFit

1 x 5 @ 95 lbs