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Components

3-Position Squat Cleans

Metcon

Hollow Hold

Settings

Workout

08Oct2015

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: Posterior Chain Floss, Banded Bully, Oly Wall Sit

Strength & Skill

3-Position Squat Cleans (6 Sets of 1 Rep, Increasing )

Three cleans in consecutive motion, but pulled from different positions. The start positions are the high hang (pockets), hang (inch above the knee), and floor positions.

Metcon (Time)

08Oct2015

For Time:

10 x Cleans (115 / 75#)
1 x Bar Over Burpee
9 x Cleans
2 x Bar Over Burpee
8 x Cleans
3 x Bar Over Burpee
7 x Cleans
4 x Bar Over Burpee
6 x Cleans
5 x Bar Over Burpee
5 x Cleans
6 x Bar Over Burpee
4 x Cleans
7 x Bar Over Burpee
3 x Cleans
8 x Bar Over Burpee
2 x Cleans
9 x Bar Over Burpee
1 x Cleans
10 x Bar Over Burpee

Homework

Hollow Hold (3 Rds Max Hold Time)

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

Whiteboard:

Thursday, October 08, 2015

Clients:

Leaderboard

Men's 3-Position Squat Cleans
Micheal Young	10/08/2015	1 x 1 @ 225 lbs
Trenton Campbell	12/26/2018	1 x 1 @ 215 lbs
Justin Stein	04/25/2016	1 x 1 @ 215 lbs

Women's 3-Position Squat Cleans
Ninette Campbell	12/26/2018	1 x 1 @ 130 lbs
Caitlin Brenner	04/03/2018	1 x 1 @ 120 lbs
Teresa Koebbe	04/03/2018	1 x 1 @ 110 lbs

Male Clients

1

Grant
Burdeau

6:00 PM CrossFit

1 x 1 @ 245 lbs

2

Eric
Priaulx

9:30 AM CrossFit

1 x 1 @ 225 lbs

2

Micheal
Young

9:30 AM CrossFit

1 x 1 @ 225 lbs

3

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 205 lbs

4

Jeff
Farris

7:00 PM CrossFit

1 x 1 @ 185 lbs

5

Neil
Oberg

6:00 PM CrossFit

1 x 1 @ 175 lbs

new squat clean PR #195

6

Dave
Russell

4:00 PM CrossFit

1 x 1 @ 164 lbs

7

Dustin
Allison

9:30 AM CrossFit

1 x 3 @ 155 lbs

7

Brad
Eisel

6:00 AM CrossFit

1 x 1 @ 155 lbs

8

Evan
Martin

4:00 PM CrossFit

1 x 1 @ 135 lbs

8

Jason
Mashburn

5:00 PM CrossFit

1 x 1 @ 135 lbs

8

Kyle
Hardy

12:00 PM CrossFit

1 x 1 @ 135 lbs

9

Aaron
Emerson

6:00 PM CrossFit

1 x 1 @ 125 lbs

10

Scott
Dougherty

6:00 AM CrossFit

1 x 1 @ 115 lbs

11

Private

7:00 PM CrossFit

1 x 1 @ 75 lbs

12

Jerry
Turner

7:00 PM CrossFit

6 x 1 @ 65 lbs

Female Clients

1

Private

5:00 PM CrossFit

1 x 1 @ 100 lbs

2

Larisa
Gershilevich

7:00 PM CrossFit

1 x 1 @ 70 lbs

3

Shequia
Mashburn

5:00 PM CrossFit

1 x 1 @ 65 lbs

4

Karen
Boulware

5:00 PM CrossFit

1 x 1 @ 55 lbs

5

Mia
Mudd

5:00 PM CrossFit

1 x 1 @ 45 lbs