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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

Thursday

Warm-up

AMRAP X12 min
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 sec. High knees
:20 sec. Butt Kicks

Extended Warm-up

Power Clean (8x2)

EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

RX: Metcon (Time)

FOR TIME
22-16-10
Up-Down
Power Clean (135/95)

-8:00 Time Cap-

INT: Metcon (Time)

FOR TIME
22-16-10
Up-Down
Power Clean (95/65)

-8:00 Time Cap-

BC: Metcon (Time)

FOR TIME
22-16-10
Up-Down
DB Hang Power Clean (20/15)

-8:00 Time Cap-

Finisher

ON A 10:00 RUNNING CLOCK...
HS Walk, Wall Walk or HS Hold Practice & Play

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

Whiteboard:

Thursday, September 26, 2019

Leaderboard

Men's Power Clean
Talo Andrade	07/10/2015	1 x 2 @ 255 lbs
Luis Mojica	09/26/2019	1 x 2 @ 245 lbs
Gabriel Fernandez	10/19/2016	1 x 2 @ 245 lbs

Women's Power Clean
Karol Costa	10/19/2016	1 x 2 @ 155 lbs
Aliana Calzada	10/19/2016	1 x 2 @ 125 lbs
Kleisy Johnson	01/04/2017	1 x 2 @ 115 lbs

Male Clients

1

Dylan
Carroll

8:30 AM CrossFit

1 x 2 @ 265 lbs

1

Locke
Gamblin

5:30 PM CrossFit

1 x 2 @ 265 lbs

2

Luis
Mojica

12:00 PM CrossFit

1 x 2 @ 245 lbs

3

Gabriel
Fernandez

6:00 AM CrossFit

1 x 2 @ 235 lbs

4

Tyler
Zech

4:15 PM CrossFit

1 x 2 @ 225 lbs

5

Jose
Dou

6:00 AM CrossFit

1 x 2 @ 205 lbs

6

Jason
Burg

8:30 AM CrossFit

1 x 2 @ 185 lbs

6

Luiz
Andrade

8:30 AM CrossFit

1 x 2 @ 185 lbs

6

Manuel
Turushina

8:30 AM CrossFit

1 x 2 @ 185 lbs

7

Private

5:30 PM CrossFit

1 x 2 @ 175 lbs

8

Octavio
Davila

5:30 PM CrossFit

1 x 2 @ 165 lbs

9

Carlos
Barrios

6:00 AM CrossFit

1 x 2 @ 155 lbs

9

Scott
Solar

5:30 PM CrossFit

1 x 2 @ 155 lbs

9

Tim
Roorda

5:30 PM CrossFit

1 x 2 @ 155 lbs

10

Francisco
Narvaez

12:00 PM CrossFit

1 x 2 @ 145 lbs

10

Gianpaolo
Sirizzotti

5:30 PM CrossFit

1 x 2 @ 145 lbs

11

Felipe
Mota

6:45 PM CrossFit

4 x 2 @ 135 lbs

11

David
Lozano

6:45 PM CrossFit

1 x 2 @ 135 lbs

11

Omar
Viveros

4:15 PM CrossFit

1 x 2 @ 135 lbs

12

David
Munoz

12:00 PM CrossFit

1 x 2 @ 125 lbs

12

Paco
Brignoni

6:00 AM CrossFit

1 x 2 @ 125 lbs

Female Clients

1

Eliana
Castro

5:30 PM CrossFit

1 x 2 @ 160 lbs

1 set @ 175

2

Laurent
Fereira

5:30 PM CrossFit

1 x 2 @ 135 lbs

2

Tatiane
Mendes

6:45 PM CrossFit

1 x 2 @ 135 lbs

3

Gaby
Aguirre

6:45 PM CrossFit

1 x 2 @ 100 lbs

4

GRANETH
PALMERI

12:00 PM CrossFit

1 x 2 @ 85 lbs

4

Nathalya
Briceno

6:45 PM CrossFit

1 x 2 @ 85 lbs

5

mariavanessa
sanchez

6:00 AM CrossFit

1 x 2 @ 75 lbs

5

Virginia
Khlaid

6:45 PM CrossFit

1 x 2 @ 75 lbs

6

Paola
Machado

5:30 PM CrossFit

1 x 2 @ 70 lbs

7

Anelisa
Dou

5:30 PM CrossFit

1 x 2 @ 65 lbs

8

Maha
Rafiq

6:45 PM CrossFit

1 x 2 @ 55 lbs