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Components

Hang Clean Pull / Han ...

Metcon

Settings

Workout

Nowhere Fast

Warm-up

2 Rounds:
10 Kettlebell High Pulls
10 Hollow Rocks
7 Kipping Swings
200M Run

Then,

Barbell Warm-Up

Strength

Hang Clean Pull / Hang Power Clean / Clean Pull / Power Clean

Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

The purpose of this complex is to work on performing a big shrug and keeping the bar close to your body.
https://www.youtube.com/watch?v=_iUFG1-H7d0 <<<Hang Power Clean
https://www.youtube.com/watch?v=KwYJTpQ_x5A <<<Power Clean

Metcon

Metcon (Time)

For Time:
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar

https://www.youtube.com/watch?v=KwYJTpQ_x5A&t=6s <<<Power Clean
https://www.youtube.com/watch?v=_03pCKOv4l4 <<<Toes to Bar

Core

3 rounds
Plank jacks x 20
20 sec high to low planks
MB mountain climbers x 30 total

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

Whiteboard:

Wednesday, July 31, 2019

Leaderboard

Men's Hang Clean Pull / Han ...
Todd Dixon	07/31/2019	1 x 4 @ 185 lbs
Tyler Messenger	07/31/2019	1 x 4 @ 185 lbs
Eric Pethtel	07/31/2019	1 x 4 @ 155 lbs

Women's Hang Clean Pull / Han ...
Brandi Naylor	07/31/2019	1 x 4 @ 150 lbs
Amber Smith	07/31/2019	1 x 4 @ 145 lbs
Bri Kocher	07/31/2019	1 x 4 @ 135 lbs

Male Clients

1

Justin
Arndt

5:30pm CrossFit

1 x 4 @ 245 lbs

2

David
j Myers

5:30pm CrossFit

1 x 4 @ 242 lbs

3

Jacob
Raymond

5:30pm CrossFit

1 x 4 @ 215 lbs

4

Anthony
Stake

12:00pm CrossFit

1 x 4 @ 205 lbs

4

Kyle
Ritchie

6:00am CrossFit

1 x 4 @ 205 lbs

5

Todd
Dixon

4:30pm CrossFit

1 x 4 @ 185 lbs

5

Tyler
Messenger

8:00am CrossFit

1 x 4 @ 185 lbs

6

Bobby
Stanley

5:30pm CrossFit

1 x 4 @ 175 lbs

6

Tyler
Niehaus

6:00am CrossFit

1 x 4 @ 175 lbs

7

John
Henry

6:00am CrossFit

1 x 4 @ 165 lbs

8

Eric
Pethtel

7:30pm CrossFit

1 x 4 @ 155 lbs

8

Thamer
Alshammari

3:30pm CrossFit

1 x 4 @ 155 lbs

9

Aaron
Frymier

6:30pm CrossFit

1 x 4 @ 145 lbs

9

Ray
Betler

3:30pm CrossFit

1 x 4 @ 145 lbs

Sore, saving strength for the WOD.

10

Alek
Kesselring

6:00am CrossFit

1 x 4 @ 135 lbs

10

Dan
Liss

6:00am CrossFit

1 x 4 @ 135 lbs

10

Guadalupe
Leon

7:30pm CrossFit

1 x 4 @ 135 lbs

10

Jeff
Martucci

6:00am CrossFit

1 x 4 @ 135 lbs

10

Kevin
Hall

6:00am CrossFit

1 x 4 @ 135 lbs

10

Matt
Horsman

12:00pm CrossFit

1 x 4 @ 135 lbs

10

Peter
Wetterauer

7:30pm CrossFit

1 x 4 @ 135 lbs

11

nathan
kinsley

7:30pm CrossFit

1 x 4 @ 125 lbs

12

Robert
Stansbury

5:30pm CrossFit

1 x 4 @ 105 lbs

13

Chuck
Scatterday

8:00am CrossFit

1 x 2 @ 165 lbs

Only 2 reps

Female Clients

1

Amy
Brock

5:30pm CrossFit

1 x 4 @ 155 lbs

1

Ashley
Grim

12:00pm CrossFit

1 x 4 @ 155 lbs

1

Lindsay
Clark

12:00pm CrossFit

1 x 4 @ 155 lbs

2

Brandi
Naylor

4:30pm CrossFit

1 x 4 @ 150 lbs

3

Amber
Smith

5:30pm CrossFit

1 x 4 @ 145 lbs

4

Bri
Kocher

5:30pm CrossFit

1 x 4 @ 135 lbs

4

Kaitlyn
Johnson

6:00am CrossFit

1 x 4 @ 135 lbs

4

Meghan
Phillips

8:00am CrossFit

1 x 4 @ 135 lbs

5

Amanda
Morgan

6:00am CrossFit

1 x 4 @ 125 lbs

5

Brittany
Sloneker

5:30pm CrossFit

1 x 4 @ 125 lbs

5

Kalyn
Noechel

5:30pm CrossFit

1 x 4 @ 125 lbs

6

Rachel
Allio

4:30pm CrossFit

1 x 4 @ 120 lbs

7

kayla
burgess

6:30pm CrossFit

1 x 4 @ 115 lbs

7

Sarah
Civitillo

6:00am CrossFit

1 x 4 @ 115 lbs

7

Seretha
hall

8:00am CrossFit

1 x 4 @ 115 lbs

8

chelsea
workman

3:30pm CrossFit

1 x 4 @ 105 lbs

Sloppy joe 🙄

9

Kayla
Brand

6:00am CrossFit

1 x 4 @ 100 lbs

10

Erin
McCarthy

8:00am CrossFit

1 x 4 @ 95 lbs

11

zahira
reyes

7:30pm CrossFit

1 x 4 @ 90 lbs

12

Cecil
Burner

3:30pm CrossFit

1 x 4 @ 85 lbs

12

Ellen
Linscheid

5:30pm CrossFit

1 x 4 @ 85 lbs

12

Kelsey
Murray

3:30pm CrossFit

1 x 4 @ 85 lbs

12

Nicoletta
Ciampa

12:00pm CrossFit

1 x 4 @ 85 lbs

13

Andrea
Johnston

8:00am CrossFit

1 x 4 @ 70 lbs

14

Gabrielle
Riggleman

3:30pm CrossFit

1 x 4 @ 65 lbs

15

Amy
Governor

12:00pm CrossFit

1 x 1 @ 55 lbs

35+10*2