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Hang Clean

Clean Grip Lift Offs

Clean

Hangover

Settings

Workout

WOD - Wednesday, April 4, 2018

Warm-up

3 Minutes of Mixed Jump Rope
Mobilize for Clean (Coaches Choice)

Burgener for Clean

3x
3 Clean Lift-Offs
3 Clean Pulls
3 Hang Power Cleans
3 Squat Cleans from Top of Knee

Weightlifting

Complete all of A, then B.

A: Hang Clean (1 Rep at 50-60-70-80% of 1 RM Clean)

Hang Clean

From top of knee

B: Clean Grip Lift Offs (4X2 @ 105% of 1 RM Clean)

https://www.catalystathletics.com/exercise/368/Clean-Lift-off/

Clean (For %)

Clean

Metcon

Hangover (Time)

75 Double Unders (3:1 Singles)
30 Deadlifts (135/95)
30 Hang Power Clean (135/95)
30 Deadlifts
75 Double Unders

Rx+= (155/105)
Rx55+= (115/75)

Travel WOD

20 Minutes of Treadmill Walk or Run/Swim/Bike/Eliptical

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

Whiteboard:

Wednesday, April 04, 2018

Male Clients

1

Donnie
Barbour

4:30 PM CrossFit

1 x 1 @ 225 lbs

1

Private

4:30 PM CrossFit

1 x 1 @ 225 lbs

2

Tim
Gaddis

8:00 AM CrossFit

1 x 1 @ 210 lbs

3

Andrew
Bauer

4:30 PM CrossFit

1 x 1 @ 205 lbs

4

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 185 lbs

4

Rich
Marino

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Robert
Self

6:00 AM CrossFit

1 x 1 @ 185 lbs

5

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 175 lbs

5

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 175 lbs

Hang Squat

6

Dave
Lombardo

5:00 AM CrossFit

1 x 1 @ 165 lbs

7

Keith
Jones

7:30 PM CrossFit

1 x 1 @ 145 lbs

8

Dustin
Walton

6:00 AM CrossFit

1 x 1 @ 140 lbs

8

Randy
Godfrey

6:00 AM CrossFit

1 x 1 @ 140 lbs

9

Clint
VanHoy

7:30 PM CrossFit

1 x 1 @ 135 lbs

10

Eric
Kjode

5:30 PM CrossFit

1 x 1 @ 125 lbs

11

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 105 lbs

11

Smokey
Sullins

7:30 PM CrossFit

1 x 1 @ 105 lbs

12

David
Stevens

8:00 AM CrossFit

1 x 1 @ 95 lbs

13

Robin
Gautham Mu ...

6:00 AM CrossFit

10 x 2 @ 75 lbs

working on form

Female Clients

1

Dana
Boyle

4:30 PM CrossFit

1 x 1 @ 145 lbs

2

Andrea
Bauer

8:00 AM CrossFit

1 x 1 @ 135 lbs

felt good

3

Victoria
Duncan

7:30 PM CrossFit

1 x 1 @ 125 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 120 lbs

75,90,105,120

5

Kasey
Kohring

5:00 AM CrossFit

1 x 1 @ 115 lbs

6

America
Jones

7:30 PM CrossFit

1 x 1 @ 95 lbs

6

Molly
Clark

7:30 PM CrossFit

1 x 1 @ 95 lbs

7

Lily
Anderson

8:00 AM CrossFit

1 x 1 @ 90 lbs

7

Monica
Lee

7:30 PM CrossFit

1 x 1 @ 90 lbs

8

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 85 lbs

55, 65, 75, 85

8

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 85 lbs

8

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 85 lbs

9

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 75 lbs

9

Michelle
Gillespie

8:00 AM CrossFit

1 x 1 @ 75 lbs

10

Private

7:30 PM CrossFit

1 x 1 @ 50 lbs