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Clean Complex

Metcon

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Workout

12/4/19

CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP

Weightlifting

Clean Complex (6 Sets)

1 Tempo Clean Pull
1 Clean Pull

Sets 1-2: 70%
Set 3-4: 75%
Sets 5-6: 80%
1RM Squat Clean

Reset on the ground as needed to maintain quality - these 2 reps do not have to be completed 'touch and go'
Tempo Clean Pull
5 Seconds to Jumping Position (Pockets)
Followed By an Aggressive Shrug to Finish
Tempo on 1st rep, no tempo on 2nd

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 700m Row
7 Squat Cleans (115/85)
25 DU

Rest 5 Minutes

AMRAP 5:
Buy-In: 500m Row
5 Squat Cleans (135/95)
25 DU

Rest 5 Minutes

AMRAP 5:
Buy-In: 300m Row
3 Squat Cleans (165/115)
25 DU

RX
R1 (95/65)
R2 (115/85)
R3 (135/95)

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

Whiteboard:

Wednesday, December 04, 2019

Leaderboard

Men's Clean Complex
Ryan Snitker	12/04/2019	2 x 2 @ 185 lbs
Todd Mehrmann	12/04/2019	2 x 2 @ 155 lbs
Darius Nouri	12/04/2019	2 x 2 @ 155 lbs

Women's Clean Complex
Brandi Miller	12/04/2019	2 x 2 @ 105 lbs
Jenn Warcola	12/04/2019	2 x 2 @ 105 lbs
chelsea snitker	12/04/2019	2 x 2 @ 95 lbs

Male Clients

1

Jeff
Peck

8:30AM CrossFit Class

2 x 2 @ 205 lbs

2

Ryan
Snitker

4:00 PM CrossFit

2 x 2 @ 185 lbs

3

Darius
Nouri

8:30AM CrossFit Class

2 x 2 @ 155 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

2 x 2 @ 155 lbs

4

Noah
Pinto

4:00 PM CrossFit

2 x 2 @ 150 lbs

4

Roger
Mason

12:00 PM CrossFit

2 x 2 @ 150 lbs

5

David
Dahle

8:30AM CrossFit Class

2 x 2 @ 145 lbs

5

Stephen
Kent

5:30 AM CrossFit

2 x 2 @ 145 lbs

6

Brandon
Hedrick

5:30 AM CrossFit

2 x 2 @ 135 lbs

6

Brent
Miller

5:30 PM CrossFit

2 x 2 @ 135 lbs

6

Eric
Olinger

12:00 PM CrossFit

2 x 2 @ 135 lbs

6

Jay
Parkhurst

5:30 PM CrossFit

2 x 2 @ 135 lbs

6

Johnny
Quilla

12:00 PM CrossFit

2 x 2 @ 135 lbs

6

Lanny
Natoli

5:30 PM CrossFit

2 x 2 @ 135 lbs

7

Al
Moody

5:30 AM CrossFit

2 x 2 @ 115 lbs

7

Hap
Clayton

9:30 AM CrossFit

2 x 2 @ 115 lbs

7

Jonathan
Austin

5:30 AM CrossFit

2 x 2 @ 115 lbs

7

Ken
Buckstad

5:30 AM CrossFit

2 x 2 @ 115 lbs

7

Lee
Blackwelder

5:30 PM CrossFit

2 x 2 @ 115 lbs

7

Paul
Rafferty

5:30 AM CrossFit

2 x 2 @ 115 lbs

7

Rj
Colichio

9:30 AM CrossFit

2 x 2 @ 115 lbs

7

Robert
Johnson

5:30 PM CrossFit

2 x 2 @ 115 lbs

8

Aron
Gibson

12:00 PM CrossFit

2 x 2 @ 95 lbs

9

Jim
Tuttle

6:30 AM CrossFit

2 x 2 @ 75 lbs

Female Clients

1

Emma
Mason

4:00 PM CrossFit

2 x 2 @ 115 lbs

Supposed to do 110

2

Brandi
Miller

5:30 PM CrossFit

2 x 2 @ 105 lbs

2

Jenn
Warcola

9:30 AM CrossFit

2 x 2 @ 105 lbs

3

Allison
Farar

4:00 PM CrossFit

2 x 2 @ 95 lbs

3

Alyssa
Dias

4:00 PM CrossFit

2 x 2 @ 95 lbs

3

chelsea
snitker

4:00 PM CrossFit

2 x 2 @ 95 lbs

3

Katie
Tuttle

8:30AM CrossFit Class

2 x 2 @ 95 lbs

3

Miranda
Morales

8:30AM CrossFit Class

2 x 2 @ 95 lbs

3

Myra
Harmon

4:00 PM CrossFit

2 x 2 @ 95 lbs

4

Kiersten
Palmer

9:30 AM CrossFit

2 x 2 @ 85 lbs

5

Cindy
Mustian

4:00 PM CrossFit

2 x 2 @ 75 lbs

6

Jacki
Collins

8:30AM CrossFit Class

2 x 2 @ 55 lbs