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Components

Clean

Extra Guac

Metcon

Settings

Workout

Extra Guac

Warm-up

1 min Foam Roll T-Spine

2 Rounds of:
2- 50m Shuttle Run
10 Cuban Presses (2 1/2 lbs)
10 GHD Hip Extensions (hold at top)
15 Banded Goblet Squats (medium)

Empty Barbell Warm-up + Drills
--front rack mobility work
--positional clean drills
--increased weight with coordinated drills

Weightlifting

Clean (1 every 0:30 x 12 sets)

Increasing weight EMOM (every other rep)
[That's 6 sets of weights]

Metcon

Extra Guac (Time)

10 Squat Cleans (155/105)
       *1- 50m Shuttle (25m down and back)
8 Squat Cleans (175/115)
      *2- 50m Shuttle
6 Squat Cleans (195/125)
      *3 - 50m Shuttle
4 Squat Cleans (205/135)
      *4- 50m Shuttle
2 Squat Cleans (225/145)

Scale this one by choosing a gradient where the last 2 reps is 85% of your max or less.

Accessory Work

Metcon (Time)

For Time:
100 Hollow Rocks
40 Wipers /per side
:45 3 Sided Plank

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

Whiteboard:

Friday, February 28, 2020

Male Clients

1

Connor
Miller 🍟 🍔

12pm CrossFit

2 x 1 @ 265 lbs

1 at 285 (missed first attempt)

2

Craig
Kreinest

12pm CrossFit

2 x 1 @ 235 lbs

3

Brian
Kent

5pm CrossFit

2 x 1 @ 225 lbs

3

Jim
Pinkerton

6am CrossFit

2 x 1 @ 225 lbs

3

Ryan
Goderre

5pm CrossFit

2 x 1 @ 225 lbs

4

Adam
Gelfand

12pm CrossFit

2 x 1 @ 215 lbs

225 for 1

5

Fabricio
🦍

12pm CrossFit

2 x 1 @ 205 lbs

5

Fernando
Flores

4pm CrossFit

2 x 1 @ 205 lbs

5

Jake
White

6am CrossFit

2 x 1 @ 205 lbs

6

Private

6am CrossFit

2 x 1 @ 185 lbs

6

Brian
Kalmenson

6am CrossFit

2 x 1 @ 185 lbs

6

Eric
Otero

5pm CrossFit

2 x 1 @ 185 lbs

7

Bill
Curci

4pm CrossFit

2 x 1 @ 175 lbs

7

Nate
Cobb

12pm CrossFit

2 x 1 @ 175 lbs

Power

7

Tyler
Eickmann

8am CrossFit

2 x 1 @ 175 lbs

8

John
King

5pm CrossFit

2 x 1 @ 165 lbs

9

Ahmed
Dahir

7am CrossFit

2 x 1 @ 155 lbs

9

Andrés
Herrera

7am CrossFit

2 x 1 @ 155 lbs

failed 185 but got it on the metcon.

10

Eduardo
Anguiano Lopez

7am CrossFit

2 x 1 @ 135 lbs

failed 145 twice

11

Jordan
Hershberger

4pm CrossFit

2 x 1 @ 130 lbs

Squat clean

12

Julian
Haddad

6am CrossFit

2 x 1 @ 120 lbs

12

Vincent
Lopez

8am CrossFit

2 x 1 @ 120 lbs

13

Ryan
Gift

6am CrossFit

2 x 1 @ 105 lbs

13

S.W
SHIM

6pm CrossFit

2 x 1 @ 105 lbs

Female Clients

1

Heather
Spears

5pm CrossFit

2 x 1 @ 135 lbs

1

Lindsey
Hempy

6am CrossFit

2 x 1 @ 135 lbs

2

Becca
Chang

5pm CrossFit

2 x 1 @ 125 lbs

2

Kim
McGrath

8am CrossFit

2 x 1 @ 125 lbs

3

Maria
Mercado

6pm CrossFit

2 x 1 @ 120 lbs

3

Ruth
Rittermann

6am CrossFit

2 x 1 @ 120 lbs

4

kasey
stark

5pm CrossFit

2 x 1 @ 115 lbs

4

Wifey
(aka Chris ...

6pm CrossFit

2 x 1 @ 115 lbs

HHC

5

Melissa
Gomez

7am CrossFit

2 x 1 @ 110 lbs

5

Michelle
Robidas

6am CrossFit

2 x 1 @ 110 lbs

6

Janis
Green

7am CrossFit

2 x 1 @ 90 lbs

7

Esmeralda
Bernal

4pm CrossFit

2 x 1 @ 85 lbs

7

Kaitlin
Woods

6pm CrossFit

2 x 1 @ 85 lbs

could have done more

8

Yaili
Dominguez ...

4pm CrossFit

2 x 1 @ 70 lbs

9

Rowena
Sinclair

12pm CrossFit

2 x 1 @ 60 lbs

10

Vienna
Kaiser

8am CrossFit

1 x 1 @ 75 lbs