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Components

Power Clean

Fight Club

Settings

Workout

5/17/19

Weightlifting

Power Clean

Power Clean

6 Sets of 2:
3-Pause Power Clean

Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5+6 - Build to a heavy.

Metcon

Fight Club (3 Rounds for reps)

3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest

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

Whiteboard:

Friday, May 17, 2019

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 225 lbs

2

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 205 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 185 lbs

Colby's starting weight

3

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 185 lbs

4

Brent
Miller

12:00 PM CrossFit

1 x 1 @ 165 lbs

4

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 165 lbs

4

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 165 lbs

4

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 165 lbs

4

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 165 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 165 lbs

5

Al
Moody

5:30 AM CrossFit

1 x 1 @ 145 lbs

5

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 145 lbs

5

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 145 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 145 lbs

5

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 145 lbs

6

Brad
Robinson

12:00 PM CrossFit

1 x 2 @ 135 lbs

6

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 135 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 135 lbs

7

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 125 lbs

7

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 125 lbs

8

Neil
Glezen

4:00 PM CrossFit

1 x 1 @ 115 lbs

9

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 110 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

1 x 2 @ 145 lbs

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 145 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 140 lbs

3

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 135 lbs

4

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 125 lbs

5

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 115 lbs

6

Mary
Mason

9:30 AM CrossFit

1 x 1 @ 110 lbs

7

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 105 lbs

7

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 105 lbs

8

Jennifer
Taylor

9:30 AM CrossFit

1 x 1 @ 95 lbs

9

Angie
Clayton

12:00 PM CrossFit

1 x 1 @ 90 lbs

10

Debbie
Burroughs

5:30 AM CrossFit

1 x 1 @ 85 lbs

10

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 85 lbs

10

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 85 lbs

10

Sylvia
Burroughs

5:30 AM CrossFit

1 x 1 @ 85 lbs

11

Emma
Mason

9:30 AM CrossFit

1 x 1 @ 75 lbs

11

Toni
Pate

5:30 AM CrossFit

1 x 1 @ 75 lbs

12

Brittany
Miller

5:30 AM CrossFit

1 x 1 @ 65 lbs

13

Julie
Davis

6:30 AM CrossFit

1 x 1 @ 30 lbs