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Power Clean

Metcon

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Workout

Thursday WOD

Power Clean (Work up to heavy set of 3)

Power Clean

Alternating EMOM for 7 sets (14 minutes)

Min 1 - 3 power cleans, drop each rep. Start light and add each set.

MIn 2 - 12 Heavy wall balls (use a ball heavier than you normally use, or try to throw the ball to a higher target)

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP of:

10 alternating dumbbell snatches 35/20#
10 box jumps 24/20"
15 alternating dumbbell snatches
10 box jumps
20 alternating dumbbell snatches
10 box jumps...
etc....

Continue adding 5 dumbbell snatches each round until the clock runs out.

**Once you successfully complete a set of snatches AND box jumps, that counts as 1 round.

RX+ 50/35#
Masters RX 55+ 30/15#, 20" step ups okay

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

Whiteboard:

Thursday, January 02, 2020

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 235 lbs

2

AJ
Ross

5:00 AM CrossFit

1 x 3 @ 205 lbs

225# - 2x

2

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 205 lbs

3

Tim
Gaddis

4:30 PM CrossFit

1 x 3 @ 190 lbs

4

James gill ...
l

5:30 PM CrossFit

1 x 3 @ 185 lbs

135/155/175/185 (failed 205)/185/185/185

5

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 175 lbs

5

Tom
Boyle

5:00 AM CrossFit

1 x 3 @ 175 lbs

6

Mike
Witt

5:30 PM CrossFit

1 x 3 @ 170 lbs

7

Dale
Rinkenberger

8:00 AM CrossFit

1 x 3 @ 165 lbs

8

Dave
Lombardo

5:00 AM CrossFit

2 x 3 @ 155 lbs

8

Clint
VanHoy

8:00 AM CrossFit

1 x 3 @ 155 lbs

8

Mike
McCleery

4:30 PM CrossFit

1 x 3 @ 155 lbs

9

Austin
Ingram

5:30 PM CrossFit

1 x 3 @ 145 lbs

9

Tim
McCormick

5:00 AM CrossFit

1 x 3 @ 145 lbs

10

Ben
Gray

8:00 AM CrossFit

3 x 3 @ 135 lbs

10

Erik
Manning

5:00 AM CrossFit

1 x 3 @ 135 lbs

10

Jeff
Davis

4:30 PM CrossFit

1 x 3 @ 135 lbs

16lb wb

10

Patrick
Dedoyard

4:30 PM CrossFit

1 x 3 @ 135 lbs

11

Ben
Reid

5:30 PM CrossFit

1 x 3 @ 125 lbs

12

Brent
Curtis

5:30 PM CrossFit

1 x 3 @ 115 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 3 @ 115 lbs

13

Johny
Mathur

5:30 PM CrossFit

1 x 3 @ 60 lbs

14

Rusty
Huddleston

8:00 AM CrossFit

1 x 3 @ 55 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

2 x 3 @ 130 lbs

2

Victoria
Duncan

5:00 AM CrossFit

1 x 3 @ 125 lbs

Lower back not feeling good. Failed 135.

3

Michelle
Vaughn

4:30 PM CrossFit

3 x 3 @ 105 lbs

4

Lori
Adkins

5:00 AM CrossFit

1 x 3 @ 100 lbs

4

Monica
Dingler

Drive Thru

1 x 3 @ 100 lbs

5

Jen
Thompson

8:00 AM CrossFit

1 x 3 @ 90 lbs

6

Kyra
Odum

5:30 PM CrossFit

1 x 3 @ 85 lbs

6

Vanessa
Cordova

5:30 PM CrossFit

1 x 3 @ 85 lbs

7

Alison
Dickens

5:30 PM CrossFit

1 x 3 @ 80 lbs

7

Estela
Falla-Ross

5:00 AM CrossFit

1 x 3 @ 80 lbs

14#WB

8

Alex
Wright

8:00 AM CrossFit

1 x 3 @ 70 lbs

8

Sharon
Brooks

8:00 AM CrossFit

1 x 3 @ 70 lbs

9

Florisa
Acosta

8:00 AM CrossFit

1 x 3 @ 65 lbs

9

Michelle
Gillespie

8:00 AM CrossFit

1 x 3 @ 65 lbs

10

Marcy
Butler

8:00 AM CrossFit

1 x 3 @ 60 lbs

11

Liz
Bunker

8:00 AM CrossFit

1 x 3 @ 55 lbs

12

Kim
Bolen

8:00 AM CrossFit

1 x 3 @ 35 lbs