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Components

Hang Power Clean

Metcon

Settings

Workout

4.14.2022

Warm-up

3 sets:
:20 double-knee tucks in a plank
– Rest :10
:20 good mornings (35/45 lb)
– Rest :10
:20 alternating jumping lunges
– Rest :10

Warm-Up

Hang Clean Progression and Build up:

3-5 sets:
2-3 hang power cleans

Metcon

Hang Power Clean (3-3-3-3-3-3-3)

Hang Power Clean

Metcon (Weight)

Add up each set for total weight lifted.

Warm-Up

Metcon (No Measure)

Post-workout:
3 sets:
20 weighted glute bridges
20 banded side steps/side

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

Whiteboard:

Thursday, April 14, 2022

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

1 x 3 @ 275 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 3 @ 240 lbs

3

Justin
Abney

12:00 PM CrossFit

1 x 3 @ 235 lbs

4

Dillon
White

6:00 pm CrossFit

7 x 3 @ 225 lbs

5

Private

5:00 am CrossFit

1 x 3 @ 210 lbs

6

Kyle
Jones

6:00 am CrossFit

1 x 3 @ 205 lbs

6

Stoney
Laurel

8:00 PM CrossFit

1 x 3 @ 205 lbs

7

John
Curl

6:00 am CrossFit

1 x 3 @ 195 lbs

7

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 195 lbs

135/145/155/165/175/185/195

8

Daniel
Russell

5:00 pm CrossFit

1 x 3 @ 185 lbs

195x2

8

Daz
Williams

6:00 am CrossFit

1 x 3 @ 185 lbs

9

Noel
Janacek

12:00 PM CrossFit

1 x 3 @ 180 lbs

10

David
Guerra

5:00 am CrossFit

1 x 3 @ 175 lbs

11

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 3 @ 160 lbs

11

Ronen
Nagar

7:00pm CrossFit

1 x 3 @ 160 lbs

12

Jason
Pavelka

6:00 am CrossFit

1 x 3 @ 155 lbs

12

Sudheer
Reddy

6:00 pm CrossFit

1 x 3 @ 155 lbs

left fore arm injury , can lift more

13

Iddo
Katz

8:00 PM CrossFit

1 x 3 @ 145 lbs

14

Angel
Lecuona

7:00 am CrossFit

1 x 3 @ 135 lbs

15

Antonio
Perez

7:00pm CrossFit

1 x 3 @ 130 lbs

16

Niranjan
Sarvi

12:00 PM CrossFit

1 x 3 @ 125 lbs

17

Tom
Machness

7:00pm CrossFit

1 x 3 @ 120 lbs

18

Doug
McGraw

7:00 am CrossFit

1 x 3 @ 110 lbs

18

Ram
Machness

7:00pm CrossFit

1 x 3 @ 110 lbs

19

Yanir
Snir

7:00pm CrossFit

1 x 3 @ 85 lbs

20

Private

6:00 pm CrossFit

1 x 3 @ 45 lbs

21

Chris
Hahn

12:00 PM CrossFit

1 x 2 @ 225 lbs

21

Dontae
Smiley

12:00 PM CrossFit

1 x 2 @ 265 lbs

Female Clients

1

Courtney
Tibiletti

6:00 pm CrossFit

1 x 3 @ 145 lbs

2

Morgan
Littauer

5:00 pm CrossFit

1 x 3 @ 140 lbs

3

T
Eamma

6:00 pm CrossFit

1 x 3 @ 135 lbs

4

Private

5:00 pm CrossFit

1 x 3 @ 130 lbs

5

Michelle
Purcell

6:00 am CrossFit

1 x 3 @ 125 lbs

2 reps @ 130#

6

Beth
Lee

5:00 am CrossFit

1 x 3 @ 115 lbs

6

Luz
Perez

7:00pm CrossFit

1 x 3 @ 115 lbs

7

Gina
Flores

7:00pm CrossFit

1 x 3 @ 110 lbs

7

Judy
Russell

5:00 pm CrossFit

1 x 3 @ 110 lbs

8

Cathy
Landry

5:00 pm CrossFit

1 x 3 @ 90 lbs

8

Luz
Retana

7:00pm CrossFit

1 x 3 @ 90 lbs

9

Paula
Perdue

5:00 pm CrossFit

1 x 3 @ 85 lbs

10

Kris
Fanning

7:00 am CrossFit

1 x 3 @ 75 lbs

11

Claudia
Travers

5:00 pm CrossFit

1 x 3 @ 70 lbs

Two @ 75 could not get the 3rd one up.

12

Alexis
Allred

7:00 am CrossFit

1 x 3 @ 65 lbs

12

Neelima
Agrawal

5:00 am CrossFit

1 x 3 @ 65 lbs