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Components

Power Clean

Metcon

Settings

Workout

CF5/9/22

Full Week Programming

Mon: Murph Prep + Cleans
Tues: Press Complex
Weds: Long form cardio w Core
Thurs: Snatch
Friday: Bench

Power Clean (2-2-2-1-1-1-1-1)

Every min Building
2s are 1 Hang Power Clean and 1 from Floor
1s are From the Floor

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
+1 Power Clean
    5 Pull-ups
    10 Pushups
    15 Air Squats

Every 5 Rounds Power Clean goes back to 1 rep and increase weight

Rds 1-5: 135/95 or @60%
Rds 6-10: 155/105 or @70%
Rds 11-15: 185/125 or @80%
Rds 16-20: 205/135 or @90%

Use percentage if 1RM is less than 225/155

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

Whiteboard:

Monday, May 09, 2022

Male Clients

1

Joe
Chavanu

CrossFit: 5:30 PM

1 x 1 @ 250 lbs

Power Clean RX

2

Jacob
Bitran

CrossFit: 4:00 PM

1 x 1 @ 235 lbs

3

joseph
tepe

CrossFit: 7:30 AM

1 x 1 @ 225 lbs

4

Vance
Smith

CrossFit: 12:00 PM

1 x 1 @ 220 lbs

5

Keith
Perry

CrossFit: 7:00 PM

1 x 1 @ 215 lbs

5

Warren
Schwikert

CrossFit: 4:00 PM

1 x 1 @ 215 lbs

6

Nathan
Zimnik

CrossFit: 12:00 PM

1 x 1 @ 205 lbs

7

Frank
Fuentes

CrossFit: 5:30 PM

1 x 1 @ 200 lbs

8

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

9

Cristian
Vasquez

Open Gym 10:00A-12:00P

1 x 2 @ 190 lbs

9

Jordan
Brill

CrossFit: 5:30 PM

1 x 1 @ 190 lbs

10

My
Do

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

10

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

10

Steve
Fair

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

11

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

11

Peter
Grimm

CrossFit: 7:00 PM

1 x 1 @ 155 lbs

12

Roy
Piazza

CrossFit: 12:00 PM

1 x 1 @ 85 lbs

Female Clients

1

Julia
Gongora

CrossFit: 12:00 PM

1 x 1 @ 180 lbs

2

Monica
Robinson

CrossFit: 12:00 PM

1 x 1 @ 165 lbs

3

Alexandria
H

CrossFit: 9:00 AM

1 x 1 @ 160 lbs

4

Mariela
Ramos

CrossFit: 6:00 AM

1 x 1 @ 155 lbs