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Components

Hang Power Clean

Macho Mile

Settings

Workout

Friday

Strength

Hang Power Clean (5x3)

Hang Power Clean

Start at 70% and add weight each set

Metcon

Macho Mile (Time)

4 Rounds
400 Meter Run (Injury mod= 500 Meter Row)
3 Rounds of "Macho Man" (135/95)
3 Power Cleans + 3 Front Squats + 3 Push Jerks

-Each round has a 400m run as well as 9 of each lift
-Rowing is considered scaling unless you are injured

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

Whiteboard:

Friday, March 29, 2019

Male Clients

1

Mark
Barnhart

12:15 PM CrossFit

1 x 3 @ 225 lbs

2

Ryan
Vogl

6:00 AM CrossFit

1 x 3 @ 215 lbs

3

Chris
Bowen

12:15 PM CrossFit

1 x 3 @ 205 lbs

4

Rob
Bush

8:15 AM CrossFit

1 x 3 @ 195 lbs

5

3
Pete

4:30 PM CrossFit

1 x 3 @ 185 lbs

5

Private

6:00 AM CrossFit

1 x 3 @ 185 lbs

6

Alex
Kersis

3:30 PM CrossFit

1 x 3 @ 155 lbs

6

John
Williamson

5:30 PM CrossFit

1 x 3 @ 155 lbs

6

Sylvain
Thibault

5:30 PM CrossFit

1 x 3 @ 155 lbs

7

Matthew
Emmons

6:00 AM CrossFit

1 x 3 @ 150 lbs

8

Aaron
Lessig

5:30 PM CrossFit

1 x 3 @ 135 lbs

8

Michael
Leonard

5:30 PM CrossFit

1 x 3 @ 135 lbs

Female Clients

1

Jessica
Lessig

5:30 PM CrossFit

1 x 3 @ 125 lbs

1

Kristin
Head

6:00 AM CrossFit

1 x 3 @ 125 lbs

2

Kristina
Barnhart

3:30 PM CrossFit

1 x 3 @ 115 lbs

3

Gretchen
Lasda

12:15 PM CrossFit

1 x 3 @ 110 lbs

3

Johana
Matuskova

9:30 AM CrossFit

1 x 3 @ 110 lbs

4

Lexi
Landers

9:30 AM CrossFit

1 x 3 @ 90 lbs

5

courtney
alberts

5:30 PM CrossFit

1 x 3 @ 85 lbs

6

Karin
Thomsen

12:15 PM CrossFit

1 x 3 @ 80 lbs

7

Annie
Dougherty

5:30 PM CrossFit

1 x 3 @ 75 lbs

7

Erica
Thibault

5:30 PM CrossFit

1 x 3 @ 75 lbs

7

Ruthann
Christensen

12:15 PM CrossFit

1 x 3 @ 75 lbs

8

Dana
Bossert

8:15 AM CrossFit

1 x 3 @ 70 lbs

9

Hallie
Ward

4:30 PM CrossFit

1 x 3 @ 35 lbs