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Components

Metcon

"Power Ranger"

Settings

WOD

TUESDAY 6.4.19

WU:

500M Row
Foam Roll
Barbell Warm-Up

WU: Metcon (Weight)

Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Set #1 - 75% of estimated 1RM Power Clean
Sets #2,3,4,5 - Build to a heavy complex for the day, but not an all-time max. Let's move well here.

MC: "Power Ranger" (Time)

For Time:
15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Rx - 155/105
SC1- 135/95

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

Whiteboard:

Tuesday, June 04, 2019

Male Athletes

1

Ben
Sauer

5:30 PM CrossFit

265 lbs

1

mario
mancha

5:30 PM CrossFit

265 lbs

2

Matt
Kruzicki

6:00 AM CrossFit

235 lbs

Fail @ 245

2

Robert
O'Leary

4:30 PM CrossFit

235 lbs

3

Chris
Benedict

4:30 PM CrossFit

195 lbs

155#, 165#, 175#, 185#, 195#

3

Joe
Espinoza

5:30 PM CrossFit

195 lbs

4

Michael
Coradini

6:00 AM CrossFit

185 lbs

5

Ryan
McKeel

9:30 AM CrossFit

155 lbs

6

Ramsey
Warner

4:30 PM CrossFit

295 lbs

Female Athletes

1

Bria
Lee

5:30 PM CrossFit

175 lbs

2

marina
moreno

12:00 PM CrossFit

155 lbs

3

Liz
Salisbury

4:30 PM CrossFit

130 lbs

4

Stephanie
Marnocha

6:00 AM CrossFit

120 lbs

5

Lindsey
Chapin

12:00 PM CrossFit

115 lbs

6

Sheri
Churchill

6:00 AM CrossFit

90 lbs

7

Pilar
Perez

9:30 AM CrossFit

90 lbs