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Components

Power Clean

Metcon

Settings

Workout

10.10.19

Warm Up
50 Dubs or 100 Singles
20 Medball Cleans

Power Clean (3 Rep Max Touch N Go or 4x6 Touch N Go)

Take 20 minutes and Build to a heavy 3 rep max or 4 sets of 6 touch n go reps

Metcon (Time)

4RFT(20min CAP)
21 Box Jump Overs
15 Overhead Squats or Front Squats
9 Burpees over bar
*Rest until HR drops 12% or 1 min

Coach Tip* With built in rest this is meant to be a Sprint style workout. Fly though the rounds quick and learn to train your heart muscle and you will find your capacity to do more will be much greater. You should be able to do all squats unbroken, every round

Cool Down
Grab a foam roller or barbell and mash your sore muscles

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

Whiteboard:

Thursday, October 10, 2019

Male Clients

1

Donald
Keller

8:00 am CrossFit

1 x 3 @ 225 lbs

1

Ryan
Bellamy

8:00 am CrossFit

1 x 3 @ 225 lbs

2

Dylan
Placher

5:30 pm CrossFit

1 x 3 @ 215 lbs

3

Costa
Poulias

8:00 am CrossFit

1 x 3 @ 195 lbs

3

Herbert
Segura

6:00 am CrossFit

1 x 3 @ 195 lbs

4

Eric
Resman

6:00 am CrossFit

1 x 3 @ 185 lbs

4

Josh
Bridge

4:30 pm CrossFit

1 x 3 @ 185 lbs

failed at 195

4

Troy
LyTell

4:30 pm CrossFit

1 x 3 @ 185 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

1 x 3 @ 150 lbs

2

Jessica
Wise

5:30 pm CrossFit

1 x 3 @ 125 lbs

2

Katie
Foiles

6:00 am CrossFit

1 x 3 @ 125 lbs

1 rep at 145#

2

Kelly
Stakely

8:00 am CrossFit

1 x 3 @ 125 lbs

2

Stephanie
Warson

11:45 AM CrossFit

1 x 3 @ 125 lbs

3

Terri
Thomas

4:30 pm CrossFit

1 x 3 @ 115 lbs

4

Brittany
Whaley

6:00 am CrossFit

1 x 3 @ 105 lbs

4

Judy
DaRocha

6:00 am CrossFit

1 x 3 @ 105 lbs

4

Laura
Paradiso

6:00 am CrossFit

1 x 3 @ 105 lbs

5

Ana
Soundara

6:00 am CrossFit

1 x 3 @ 90 lbs

6

MC
Heller

11:45 AM CrossFit

1 x 3 @ 85 lbs

7

deisy
gonzalez

8:00 am CrossFit

6 x 4 @ 75 lbs

8

Marilyn
Stein

8:00 am CrossFit

1 x 3 @ 70 lbs

failed at 75lbs

9

Samantha
Leppo

6:00 am CrossFit

1 x 2 @ 135 lbs

failed 3rd rep