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Components

Power Clean

The Chief

Settings

Workout

Monday

Warm-up

1 min standing straddle
1 min Childs pose

Into

2 rounds
5 clean deadlifts
5/5 elbow punches
5 good mornings
5/5 Cossack squats
5 burpees

Into

Barbell Prep for Power Clean

Strength

Power Clean (1 x 3)

12 min clock

Build to a heavy 3 rep TNG Power Clean

~80-85% 1 RM

Metcon

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

RX+
155/105

Scaled
Less weight
Plate push ups

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

Whiteboard:

Monday, December 06, 2021

Leaderboard

Men's Power Clean
Lex Egea	10/19/2015	1 x 3 @ 255 lbs
Jason Henry	12/06/2021	1 x 3 @ 225 lbs
Joseph Gadilhe	09/22/2020	1 x 3 @ 225 lbs

Women's Power Clean
Katie Vance	12/06/2021	1 x 3 @ 135 lbs
Shayna Rogers	12/06/2021	1 x 3 @ 135 lbs
Lee Ann Langford	01/06/2017	1 x 3 @ 135 lbs

Male Clients

1

Jason
Henry

4:30 PM CrossFit

1 x 3 @ 225 lbs

1

Nick
Trzesniowski

5:00 AM CrossFit

1 x 3 @ 225 lbs

95-135-175-185-205-225

2

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 3 @ 205 lbs

3

Reece
Selby

5:30 PM CrossFit

1 x 3 @ 195 lbs

4

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 185 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 185 lbs

3rd was kinda iffy

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 185 lbs

x3

5

Steven
Woelke

6:00 AM CrossFit

1 x 3 @ 175 lbs

6

Zack
Vredenburg

5:00 AM CrossFit

1 x 3 @ 165 lbs

7

Eli
Brewton

4:30 PM CrossFit

1 x 3 @ 145 lbs

7

Kenneth
Smith

4:30 PM CrossFit

1 x 3 @ 145 lbs

7

Nathan
Lain

5:30 PM CrossFit

1 x 3 @ 145 lbs

8

Keith
Desa

5:00 AM CrossFit

1 x 3 @ 140 lbs

9

Evan
Baker

5:00 AM CrossFit

1 x 3 @ 135 lbs

10

Alexander
Rios

8:30 AM CrossFit

1 x 3 @ 115 lbs

11

Daniel
Kuehner

6:30 PM CrossFit

1 x 3 @ 65 lbs

12

Lex
Egea

8:30 AM CrossFit

1 x 1 @ 270 lbs

plus PJ& J

Female Clients

1

Katie
Vance

4:30 PM CrossFit

1 x 3 @ 135 lbs

1

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 135 lbs

2

Melissa
Pusey

8:30 AM CrossFit

1 x 3 @ 125 lbs

3

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 110 lbs

3

Lacy
Bruster

5:30 PM CrossFit

1 x 3 @ 110 lbs

4

Emily
Werner

6:30 PM CrossFit

1 x 3 @ 105 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 105 lbs

4

Kristen
McLeod

4:30 PM CrossFit

1 x 3 @ 105 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 3 @ 100 lbs

5

Codi
Ready

8:30 AM CrossFit

1 x 3 @ 100 lbs

6

Amanda
Wilson

5:30 PM CrossFit

1 x 3 @ 95 lbs

6

Crystal
Millard

6:00 AM CrossFit

1 x 3 @ 95 lbs

6

Leigh
Green

8:30 AM CrossFit

1 x 3 @ 95 lbs

7

Dawn
Word

5:00 AM CrossFit

1 x 3 @ 90 lbs

8

Savannah
Abshire

4:30 PM CrossFit

1 x 3 @ 85 lbs

9

Heather
Williams

5:00 AM CrossFit

1 x 3 @ 80 lbs

10

Erika
Enriquez

8:30 AM CrossFit

1 x 3 @ 75 lbs