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Power Clean

Metcon

Metcon

Metcon

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Workout

APRIL 6, 2022

Pre Stretch Primer

3 Rds /
5 Cals Bike
7 Push-ups
9 Squats

ACCESSORY

A) Kick to HS Hold, 5x5
VIDEO: https://youtu.be/ifZGkztLmdk

B) Clean High-pull, 5x5
VIDEO: https://youtu.be/fidmSMSa_Ag

BARBELL

BAR: Power Clean (1-1-1-1-1, Work to a heavy set or New 1 Rep Max)

Power Clean

Slow Mo VIDEO
(emphasis on the Clean part of this video and not the Jerk)
https://youtu.be/JXMfweO0WSg

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10 Rs / 15 cap
12 Box Step ups, 24/20/16"
8 Box Dips | RX+ Matador Dips
4 Ring Rows | RX+ Strict Rev. Grip C2B Pull-ups

WOD

WOD: Metcon (Time)

20 cap /
50 GHD Sit ups
50 Double-unders
50 Power Cleans, 135/95 | 115/80
40 V-ups
40 Double-unders
40 Front Squats, 115/80 | 95/65
30 T2B
30 Double-unders
30 Shoulder to Overhead, 95/65 | 75/55

KIKR

KIKR: Metcon (Time)

21 WBS
15 Burpees
9 Cals Bike

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

Whiteboard:

Wednesday, April 06, 2022

Male Clients

1

Johnny
Whisman

12:00 PM Open Gym

1 x 1 @ 245 lbs

2

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 235 lbs

3

Chris
McAbery

12:00 PM Open Gym

1 x 1 @ 225 lbs

3

Scott
Blakemore

6:30 AM CrossFit

1 x 1 @ 225 lbs

4

Jason
Flick

12:00 PM Open Gym

1 x 1 @ 220 lbs

5

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 215 lbs

6

Dylan
Smith

6:30 PM CrossFit

1 x 1 @ 195 lbs

6

Richard
Smith

9:00 AM CrossFit

1 x 1 @ 195 lbs

7

Andrew
Austin

4:30 PM Open Gym

1 x 1 @ 190 lbs

8

Ricardo
Mendes

6:30 PM CrossFit

1 x 1 @ 155 lbs

9

Private

9:00 AM CrossFit

1 x 1 @ 145 lbs

9

Marcelo
Goro

6:30 PM CrossFit

1 x 1 @ 145 lbs

9

Tony
Sterk

5:30 PM CrossFit

1 x 1 @ 145 lbs

10

Sreeram
Arvikar Mohan

6:30 PM CrossFit

1 x 5 @ 75 lbs

11

Rod
Harwood

6:30 AM CrossFit

3 x 2 @ 55 lbs

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

1 x 1 @ 190 lbs

2

Shelby
Brennan

12:00 PM Open Gym

1 x 1 @ 180 lbs

5# PR! Postpartum PR!

3

Cat
Hollenbeck

4:30 PM Open Gym

1 x 1 @ 175 lbs

4

Julie
Anderson

5:30 PM CrossFit

1 x 1 @ 170 lbs

5

Patty
Thompson

9:00 AM CrossFit

1 x 1 @ 145 lbs

6

Billie
Johnson

4:30 PM Open Gym

1 x 1 @ 140 lbs

7

Kelli
Kelley

5:30 AM CrossFit

1 x 1 @ 135 lbs

7

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 135 lbs

failed 145

7

Stephanie
Richardson

5:30 AM CrossFit

1 x 1 @ 135 lbs

8

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 125 lbs

Ran out of time

9

Aubrey
Baker

6:30 AM CrossFit

1 x 1 @ 120 lbs

no PR, b/t 85% & 90%

10

Cindi
Klose

4:30 PM Open Gym

1 x 1 @ 110 lbs

10

Misty
Lingnau

5:30 AM CrossFit

1 x 1 @ 110 lbs

10

Taylor
Howard

5:30 PM CrossFit

1 x 1 @ 110 lbs

10lb PR!!

11

Christina
Hageny

5:30 AM CrossFit

1 x 1 @ 107.5 lbs

12

Sammy
Epperson

4:30 PM Open Gym

1 x 1 @ 105 lbs

small PR but I love her. LOL

13

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 100 lbs

14

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 95 lbs

14

Grace
Hadley

5:30 AM CrossFit

1 x 1 @ 95 lbs

14

Meggan
Eastham

9:00 AM CrossFit

1 x 1 @ 95 lbs

15

Glenda
Farris

5:30 AM CrossFit

1 x 1 @ 90 lbs

15

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 90 lbs

16

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 85 lbs

16

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 85 lbs

16

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 85 lbs

17

Misty
Lawrence

5:30 AM CrossFit

1 x 1 @ 60 lbs

17

Peggy
Campbell

9:00 AM CrossFit

1 x 1 @ 60 lbs

18

Brittany
Burkhart

6:30 AM CrossFit

1 x 1 @ 45 lbs

19

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 35 lbs