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Components

Hang Clean

Metcon

Settings

Workout

1/19/2019

Weightlifting

Hang Clean (3 Reps EMOM for 8 Minutes )

Hang Clean

3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
3 @ 90%
3 @ 95%
3 RM
3 RM

**Squat Clean if able

Workout of the Day

Metcon (Time)

Partner Workout

2 Rounds for Time
50 Double Unders, (each, one person working at a time)
50 Alternating Box Jumps (24/20)
26 Med-ball Toss (over box) Sit-ups (20/14)
26 Alternating Burpees

**If there needs to be a group of 3,
2 partners will do work at a time while. Use 2 Boxes for the Alternating Box Jumps. One partner will do 13 Med-Ball Toss Sit-ups against the wall.

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

Whiteboard:

Tuesday, January 19, 2016

Male Clients

1

Zach
Reeves

5:45 PM CrossFit

3 x 8 @ 225 lbs

2

Cameron
Reeves

5:45 AM CrossFit

3 x 8 @ 205 lbs

3

Sha
Gearn

5:45 AM CrossFit

3 x 8 @ 155 lbs

4

kyle
lawles

5:45 AM CrossFit

3 x 8 @ 145 lbs

5

wesley
pope

5:45 AM CrossFit

3 x 3 @ 165 lbs

5

Dustin
Pierce

5:45 AM CrossFit

1 x 3 @ 165 lbs

5

Sean
Smith

5:45 AM CrossFit

1 x 3 @ 205 lbs

PC155/176/175/185/195/205/215(f)

Female Clients

1

Sydney
Berg

5:45 PM CrossFit

3 x 8 @ 115 lbs

2

Sarah
Arora

5:45 AM CrossFit

3 x 8 @ 105 lbs

3

Meg
Brown

5:45 AM CrossFit

3 x 8 @ 100 lbs

4

Emily
Hunt

5:45 AM CrossFit

3 x 8 @ 95 lbs

2 at 100

5

Brooke
Silverthorn

5:45 AM CrossFit

2 x 3 @ 95 lbs

5

NATALIE
LAWLES

8:30AM CrossFit

2 x 3 @ 50 lbs

5

Allison
Hancock

5:45 AM CrossFit

1 x 3 @ 85 lbs

5

Ashley
Reeves

6:45PM CrossFit

1 x 3 @ 140 lbs

squat cleans

5

Jaci
Zingerman

5:45 AM CrossFit

1 x 3 @ 85 lbs

5

Julia
Greif

6:45PM CrossFit

1 x 3 @ 135 lbs

5

Sarah
Tolentino

8:30AM CrossFit

1 x 3 @ 85 lbs

5

Tracy
May

8:30AM CrossFit

1 x 3 @ 85 lbs