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Components

Hang Squat Clean

Metcon

Settings

Workout

2.2.2022

Warm-up

AMRAP 6
10 alternating Spiderman stretch
10 leg swings (across the body)/leg
10 alternating reverse lunges
5 squat therapy reps (use wall)

Warm-Up

Squat Clean Review and Progression:
Deadlift
Deadlift to midthigh
Deadlift and shrug
Muscle clean
Front squat
Hang squat clean
Squat clean

Strength

Hang Squat Clean (5mins to build to heavy single)

Hang above the knee
Hips crease must drop below the knees

Metcon

Metcon (AMRAP - Reps)

For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)

Intermediate: lighter loads
Beginner: Use DB's

Warm-Up

2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg

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

Whiteboard:

Wednesday, February 02, 2022

Male Clients

1

Eric
Leininger

5:00 pm CrossFit

1 x 1 @ 285 lbs

2

Dontae
Smiley

5:00 pm CrossFit

1 x 1 @ 275 lbs

3

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 225 lbs

Failed 235 and hurt wrist

4

Anastacio
Nieves

12:00 PM CrossFit

1 x 1 @ 215 lbs

5

Daniel
Russell

12:00 PM CrossFit

1 x 1 @ 205 lbs

Failed 225

5

Grant
Nogaj

5:00 pm CrossFit

1 x 1 @ 205 lbs

5

Mickey
$ Admony

5:00 pm CrossFit

1 x 1 @ 205 lbs

5

Tom
Powers

5:00 am CrossFit

1 x 1 @ 205 lbs

6

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 185 lbs

Only getting warm

6

Nir
Nehory

12:00 PM CrossFit

1 x 1 @ 185 lbs

wrist pain

6

Noel
Janacek

12:00 PM CrossFit

1 x 1 @ 185 lbs

7

John
Curl

12:00 PM CrossFit

1 x 1 @ 175 lbs

8

Angel
Lecuona

7:00 am CrossFit

1 x 1 @ 165 lbs

8

Lotan
Stern

5:00 am CrossFit

1 x 1 @ 165 lbs

Fail 185

8

Marc
Jones

5:00 am CrossFit

1 x 1 @ 165 lbs

9

Vinod
Nutakki

5:00 pm CrossFit

1 x 1 @ 160 lbs

10

Private

6:00 am CrossFit

1 x 1 @ 155 lbs

10

David
Guerra

5:00 am CrossFit

1 x 1 @ 155 lbs

11

Angelo
Caridad

5:00 pm CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Courtney
Tibiletti

6:00 pm CrossFit

1 x 1 @ 165 lbs

2

Desiree
Powell

12:00 PM CrossFit

1 x 1 @ 160 lbs

3

Annie
Jockisch

5:00 pm CrossFit

1 x 1 @ 155 lbs

4

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 135 lbs

timed out - no max

4

Shannon
Poulston

5:00 pm CrossFit

1 x 1 @ 135 lbs

5

Private

5:00 pm CrossFit

1 x 1 @ 125 lbs

6

Morgan
Littauer

12:00 PM CrossFit

1 x 1 @ 115 lbs

7

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 100 lbs

Out of time

7

Sarah
Ezell

5:00 am CrossFit

1 x 1 @ 100 lbs

8

Cathy
Landry

12:00 PM CrossFit

1 x 1 @ 90 lbs

9

Angey
Williams

12:00 PM CrossFit

1 x 1 @ 85 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 85 lbs

9

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 85 lbs

10

Shivani
Patel

5:00 am CrossFit

1 x 1 @ 80 lbs

11

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 70 lbs

12

Geena
Ngaaje

7:00 am CrossFit

1 x 1 @ 65 lbs

13

Ari
Angulo

7:00 am CrossFit

1 x 5 @ 15 lbs

Dbs