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Squat Clean

Double Date

Metcon

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Workout

1/21/19

Weightlifting

Squat Clean (6x3 82% across )

Squat Clean

Next two weeks leading up to competition

WK 2
Monday Squat Clean 6x3 85%
Tuesday Jerk 6x3 85%

We 3
Monday Squat Clean 6x3 88%
Tuesday 6x3 88%

Metcon

Double Date (AMRAP - Rounds and Reps)

AMRAP 15:
15 Hang Snatches (95/65)
60 DU
15 OHS (95/65)
30/21 Calorie Row

Extra work if you want an after WOD

Metcon (Time)

3 Rounds:
21 DB Front Squats (50’s/35’s)
21 Kipping HSPU

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

Whiteboard:

Monday, January 21, 2019

Male Clients

1

Kyle
Baker

4:00 PM CrossFit

6 x 3 @ 265 lbs

2

Patrick
Mizzell

9:30 AM CrossFit

6 x 3 @ 225 lbs

3

Hap
Clayton

8:30AM CrossFit Class

6 x 3 @ 185 lbs

3

Todd
Mehrmann

12:00 PM CrossFit

6 x 3 @ 185 lbs

tng

4

Johnny
Quilla

4:00 PM CrossFit

6 x 3 @ 165 lbs

4

Ryan
Snitker

4:00 PM CrossFit

6 x 3 @ 165 lbs

across

5

Darius
Nouri

12:00 PM CrossFit

6 x 3 @ 155 lbs

5

Eric
Olinger

12:00 PM CrossFit

6 x 3 @ 155 lbs

5

Jason
Leach

12:00 PM CrossFit

6 x 3 @ 155 lbs

6

Heath
Dills

5:30 PM CrossFit

6 x 3 @ 145 lbs

6

Stephen
Kent

5:30 AM CrossFit

6 x 3 @ 145 lbs

7

Alto
Shambles

8:30AM CrossFit Class

6 x 3 @ 135 lbs

7

Brent
Miller

5:30 PM CrossFit

6 x 3 @ 135 lbs

7

Evan
Mason

4:00 PM CrossFit

6 x 3 @ 135 lbs

95 | 115 | 135

7

Jason
Blackwell

12:00 PM CrossFit

6 x 3 @ 135 lbs

155 last two rounds

7

Kenny
Hastings

12:00 PM CrossFit

6 x 3 @ 135 lbs

155/185 last 2 sets

7

Scotty
In Route

8:30AM CrossFit Class

6 x 3 @ 135 lbs

8

Al
Moody

5:30 AM CrossFit

6 x 3 @ 125 lbs

Built up to 125

8

Robert
Johnson

9:30 AM CrossFit

6 x 3 @ 125 lbs

9

Mike
Alfred

5:30 AM CrossFit

6 x 3 @ 115 lbs

9

Paul
Rafferty

5:30 AM CrossFit

6 x 3 @ 115 lbs

10

chad
CROSBY

5:30 PM CrossFit

6 x 3 @ 85 lbs

11

Jesse
Patterson

4:00 PM CrossFit

6 x 3 @ 45 lbs

12

Dane
Sonnenberg

4:00 PM CrossFit

17 x 1 @ 245 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

6 x 3 @ 140 lbs

1

Jill
Olinger

4:00 PM CrossFit

6 x 3 @ 140 lbs

2

Myra
Harmon

8:30AM CrossFit Class

6 x 3 @ 120 lbs

tng

3

Maddy
Fero

5:30 AM CrossFit

6 x 3 @ 105 lbs

across

3

Miranda
Morales

12:00 PM CrossFit

6 x 3 @ 105 lbs

4

Kate
Conrad

12:00 PM CrossFit

6 x 3 @ 95 lbs

5

Lauran
Stump

12:00 PM CrossFit

6 x 3 @ 90 lbs

3x3-90; 3x3-95

6

Cindy
Orr

8:30AM CrossFit Class

6 x 3 @ 85 lbs

6

Mary
Mason

4:00 PM CrossFit

6 x 3 @ 85 lbs

6

Monica
Leatherman

5:30 PM CrossFit

6 x 3 @ 85 lbs

7

Angie
Clayton

9:30 AM CrossFit

6 x 3 @ 80 lbs

8

Nikki
Stewart

4:00 PM CrossFit

6 x 3 @ 75 lbs

8

Shannon
Fichter

5:30 PM CrossFit

6 x 3 @ 75 lbs

9

Private

4:00 PM CrossFit

6 x 3 @ 70 lbs

10

Emma
Mason

4:00 PM CrossFit

6 x 3 @ 55 lbs

10

Shelly
Walsh

4:00 PM CrossFit

6 x 3 @ 55 lbs

11

Maria
Wilson

4:00 PM CrossFit

6 x 3 @ 35 lbs

12

Teeter
Miller

5:30 PM CrossFit

3 x 3 @ 120 lbs

did 3 at 115