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Components

Clean Technique

Metcon

Settings

Workout

6/12/18

Weightlifting

Clean Technique (7 sets)

Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster

Build to moderate load. Rest no more than 1 minute

Metcon (AMRAP - Rounds)

AMRAP 18:
200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Dumbbell Snatches (50/35)

Midline

Metcon (No Measure)

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

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

Whiteboard:

Tuesday, June 12, 2018

Male Clients

1

Colby
Wollak

12:00 PM CrossFit

1 x 1 @ 215 lbs

2

Private

5:30 AM CrossFit

1 x 1 @ 205 lbs

2

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 205 lbs

Complex unbroken

2

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 205 lbs

push jerk vs push press, failed 225

3

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 190 lbs

4

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 175 lbs

5

Eric
Olinger

4:00 PM CrossFit

1 x 1 @ 170 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 170 lbs

6

Andy
Pridmore

5:30 PM CrossFit

1 x 1 @ 165 lbs

Failed cluster on 185

6

Brent
Miller

12:00 PM CrossFit

1 x 1 @ 165 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 165 lbs

6

Devon
Speckman

6:30 PM CrossFit

1 x 1 @ 165 lbs

6

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 165 lbs

6

malachi
mcquien

9:30 AM CrossFit

1 x 1 @ 165 lbs

7

Bob
Swadley

6:30 AM CrossFit

1 x 1 @ 155 lbs

7

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 155 lbs

8

David
Fero

8:30AM CrossFit Class

1 x 1 @ 145 lbs

8

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 145 lbs

8

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 145 lbs

9

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 135 lbs

9

Ken
Buckstad

5:30 PM CrossFit

1 x 1 @ 135 lbs

10

Jason
Blackwell

9:30 AM CrossFit

1 x 1 @ 125 lbs

11

Jay
Parkhurst

4:00 PM CrossFit

1 x 1 @ 115 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 105 lbs

13

Scott
Buckstad

5:30 PM CrossFit

1 x 1 @ 100 lbs

14

Jonah
Johnston

12:00 PM CrossFit

1 x 1 @ 95 lbs

15

Brady
Swadley

8:30AM CrossFit Class

1 x 1 @ 80 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 165 lbs

2

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 120 lbs

3

Katie
Powell

9:30 AM CrossFit

1 x 1 @ 115 lbs

4

Brittany
Buckstad

5:30 PM CrossFit

1 x 1 @ 110 lbs

5

Miranda
Morales

9:30 AM CrossFit

1 x 1 @ 105 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 100 lbs

7

Kelly
Nouri

9:30 AM CrossFit

1 x 1 @ 95 lbs

7

Leslie
Auton

8:30AM CrossFit Class

1 x 1 @ 95 lbs

Failed thruster at 105#...ugh.

7

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 95 lbs

8

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 90 lbs

didn't look good

9

Maggie
Gaspar

4:00 PM CrossFit

1 x 1 @ 87 lbs

10

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 85 lbs

10

Meghan
Lorentzen

5:30 AM CrossFit

1 x 1 @ 85 lbs

10

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 85 lbs

11

Angie
Clayton

6:30 AM CrossFit

1 x 1 @ 80 lbs

12

Stacy
Speckman

6:30 PM CrossFit

1 x 1 @ 75 lbs

13

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 65 lbs

14

Lisa
Hummel

6:30 AM CrossFit

1 x 1 @ 60 lbs

15

Pam
Floberg

6:30 PM CrossFit

1 x 1 @ 50 lbs

16

Maria
Wilson

6:30 PM CrossFit

1 x 1 @ 25 lbs

1st day: learned hang cleans

16

Nicol
Gonzalez

6:30 AM CrossFit

1 x 1 @ 25 lbs

17

geta
logofatu

8:30AM CrossFit Class

8 x 1 @ 0 lbs