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Components

High Hang Clean + Han ...

Metcon

Settings

Workout

Clean Practice + Rope Climb/Heavy Cleans

Warm-up

5 Double Push-up Burpees
50 ft. Banded Monster Walk
50 ft. Banded Lateral Walk / side
10 Banded Low Ext. Rotations / side (Pause @ top of rep)
1:00 Front Plank
5 Rope Knees-to-elbows
10 Wall Squats
TOGETHER:
5 Good Mornings
5 Pause Front Squats
5 High Hang Cleans
5 Hang Cleans
5 Cleans

Weightlifting

High Hang Clean + Hang Clean + Clean (1 every 1:30 for 7 sets)

Increasing weight as suitable throughout. Cannot put the bar down for this complex.

Metcon

Metcon (AMRAP - Reps)

12 minute AMRAP of:
2 Rope Climbs (15 ft.)
1 Clean Complex: High Hang Clean + Hang Clean + Clean (all squats)
2 Rounds at each weight, then increasing weights:
135/95
155/105
165/115
185/125
205/135
225/155 (if you finish these rounds, hit Rx+)

Bar cannot be put down in order to consider successful in the complex reps. Please build a responsible, but challenging increase in weights for this. For scoring, each round equals 3 reps- 1 for each rope climb, and the complex being 1 rep. If the timer buzzes and you're in the complex, finish it.

Sub for Rope Climbs - 12 Strict Pullups

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

Whiteboard:

Wednesday, March 13, 2019

Male Clients

1

Izick
Espinoza

6pm CrossFit

1 x 1 @ 275 lbs

2

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 1 @ 245 lbs

dropped 265 on 2nd hcl.

2

Scott
Kellner

6am CrossFit

1 x 1 @ 245 lbs

3

Trenton
Mulder

5pm CrossFit

1 x 1 @ 225 lbs

4

Brian
Kent

6pm CrossFit

1 x 1 @ 215 lbs

5

Brian
Kalmenson

6am CrossFit

1 x 1 @ 205 lbs

5

Craig
Kreinest

5pm CrossFit

1 x 1 @ 205 lbs

5

Private

5pm CrossFit

1 x 1 @ 205 lbs

5

Robby
Tabellija

12pm CrossFit

1 x 1 @ 205 lbs

Mash potatoes at bottom

6

Robert
Christie

12pm CrossFit

1 x 1 @ 195 lbs

7

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

7

Denver
Guess

12pm CrossFit

1 x 1 @ 185 lbs

7

Mike
Tighe

12pm CrossFit

1 x 1 @ 185 lbs

7

Papi
Aka Teddy

4pm CrossFit

1 x 1 @ 185 lbs

7

Salvador
Urena

4pm CrossFit

1 x 1 @ 185 lbs

8

Keith
Homco

5pm CrossFit

1 x 3 @ 175 lbs

8

AJ!
Isabelo

6am CrossFit

1 x 1 @ 175 lbs

missed full clean at 185#

8

Frank!e
Armas

5pm CrossFit

1 x 1 @ 175 lbs

9

Chris
Aldrich

6am CrossFit

1 x 1 @ 165 lbs

Missed 175 full clean

9

Jaimeson
Pollen

5pm CrossFit

1 x 1 @ 165 lbs

9

Jake
White

6am CrossFit

1 x 1 @ 165 lbs

9

Nate
Cobb

8am CrossFit

1 x 1 @ 165 lbs

9

Ryan
Goderre

7pm CrossFit

1 x 1 @ 165 lbs

9

Ulrick
Matsunaga

7am CrossFit

1 x 1 @ 165 lbs

10

Andrés
Herrera

4pm CrossFit

1 x 1 @ 155 lbs

10

Bill
Curci

4pm CrossFit

1 x 1 @ 155 lbs

75-95-115-125-135-145-155

10

Ryan
Figuerado

8am CrossFit

1 x 1 @ 155 lbs

grip let out on 165

11

Thien
Nguyen

5pm CrossFit

1 x 1 @ 145 lbs

12

Fabricio
🦍

12pm CrossFit

1 x 1 @ 135 lbs

12

Ken
Nelson

4pm CrossFit

1 x 1 @ 135 lbs

13

Chad
Baker

12pm CrossFit

1 x 1 @ 125 lbs

14

Eric
Svensen

6am CrossFit

1 x 1 @ 115 lbs

15

Todd
Young

7am CrossFit

1 x 1 @ 95 lbs

16

Steven
Bui

7pm CrossFit

1 x 1 @ 85 lbs

17

Michael
SYLLIAASEN

6pm CrossFit

1 x 1 @ 75 lbs

18

Marco
Hernandez

7pm CrossFit

7 x 1 @ 55 lbs

19

Ron
Kao

12pm CrossFit

1 x 1 @ 0 lbs

no cleans due to posterior chain rebuild - did 3 good mornigns , ...

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 1 @ 145 lbs

Failed last clean 150#

2

ashley
green

7am CrossFit

1 x 1 @ 135 lbs

3

Gracie
Laciste

4pm CrossFit

1 x 1 @ 120 lbs

3

Kim
McGrath

4pm CrossFit

1 x 1 @ 120 lbs

failed last clean at 125#

3

Nicole
Schneider

6pm CrossFit

1 x 1 @ 120 lbs

4

Patricia
Brown

6pm CrossFit

1 x 1 @ 115 lbs

5

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 110 lbs

6

Camille
Chamberlen

7am CrossFit

1 x 1 @ 105 lbs

6

Genesis
Dejesus

12pm CrossFit

1 x 1 @ 105 lbs

7

Alissa
Cobb

7am CrossFit

1 x 1 @ 100 lbs

7

Kait
Pollen

5pm CrossFit

1 x 1 @ 100 lbs

7

Kym
Janke

4pm CrossFit

1 x 1 @ 100 lbs

8

Laura
Ringgold

4pm CrossFit

1 x 1 @ 95 lbs

9

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 90 lbs

last round barely

10

Beth
Gray

12pm CrossFit

1 x 1 @ 85 lbs

10

Patti
Gerckens

8am CrossFit

1 x 1 @ 85 lbs

10

Veronica
Hamzeh

5pm CrossFit

1 x 1 @ 85 lbs

10

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 85 lbs

2 HHC + 1 LHC from rack

11

Allison
Hart

8am CrossFit

1 x 1 @ 65 lbs

12

Vienna
Kaiser

8am CrossFit

1 x 1 @ 60 lbs

13

Ana
Lozano

7pm CrossFit

1 x 7 @ 55 lbs

13

April
Gossett

7pm CrossFit

1 x 1 @ 55 lbs

14

Janis
Green

7am CrossFit

1 x 1 @ 0 lbs

did front squat. @ 85#..sore back