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Components

Clean

Clean Pull

Metcon

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Workout

CF - 1/5/21

A: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Clean (2 x 1 @90-92%)

Clean ( power or squat )
Every 2:00 min x 6 sets
Sets 1/2- 2 clean @ 80-85%
Sets 3/4, 1 clean @ 85-88%
Sets 5/6, 1 clean @90-92%

C: Clean Pull (Pause clean pull 3x2 @102% 1 RM clean; rest :90 - )

D: Metcon (6 Rounds for time)

6 sets:
20/15 cal row
5 ring muscle up (or 15 c2b)
20 wall ball 20/14
Rest :90 btw sets / reverse order each set

1st set starts with row
2nd set starts with WB
3rd set starts with row

E: Metcon (No Measure)

3 sets:
Amrap ub ring push up @ 21x1 tempo (or 10 reps)
1:00 max distance straight arm sled push
● Rest as needed

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

Whiteboard:

Wednesday, January 05, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 285 lbs

225/265/285/300

2

Gavin
Reid

4:00 PM CrossFit

2 x 1 @ 245 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

2 x 1 @ 245 lbs

3

Jordan
Leffel

5:00 PM CrossFit

2 x 1 @ 225 lbs

1) Lock (my shoulders) 2) Press (feet through the floor) 3) Drop ...

3

Justin
Schot

11:30 AM CrossFit

2 x 1 @ 225 lbs

4

David
Kan

6:00 PM CrossFit

2 x 1 @ 195 lbs

squat CL

4

Luke
Wylie

4:00 PM CrossFit

2 x 1 @ 195 lbs

5

Ben
Hanback

11:30 AM CrossFit

2 x 1 @ 190 lbs

6

Chris
Beavers

7:00am CrossFit

2 x 1 @ 175 lbs

6

Voncha
Reddy

7:00am CrossFit

2 x 1 @ 175 lbs

7

Dwayne
Vick

4:00 PM CrossFit

2 x 1 @ 155 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

2 x 1 @ 190 lbs

2

Courtney
Everetts

11:30 AM CrossFit

2 x 1 @ 180 lbs

3

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 160 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 160 lbs

4

Becca
Esborg

5:00 PM CrossFit

2 x 1 @ 155 lbs

4

Jordan
Wylie

6:00 AM CrossFit

2 x 1 @ 155 lbs

Power

5

Brittany
Hanback

11:30 AM CrossFit

2 x 1 @ 145 lbs

6

Private

6:00 PM CrossFit

2 x 1 @ 125 lbs

7

Tori
Tesmer

5:00 AM CrossFit

2 x 1 @ 110 lbs

8

Private

6:00 PM CrossFit

2 x 1 @ 95 lbs

9

Susan
Abell

6:00 PM CrossFit

2 x 1 @ 85 lbs

10

Nicole
Rieman

6:00 AM CrossFit

2 x 1 @ 55 lbs

Power clean

11

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 95 lbs