Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Clean

Metcon

Settings

Workout

Squat Cleans All Day!

Warm-up

10 Step Back Lunges / leg
10 Toy Soldiers
15 GHD Hip Extensions
20 Banded Face Pulls
25 Air Squats
0:30 PVC Front Rack Stretch / side
TOGETHER:
Empty Barbell Warm-up + Drills

Weightlifting

Clean

1 EMOM x 10
Increasing weight throughout

Metcon

Metcon (AMRAP - Reps)

10 Squat Cleans by 2:00 (Rx: 135/95, Rx+: 185/125)
8 Squats Cleans by 4:00 (Rx: 155/105, Rx+: 205/135)
6 Squat Cleans by 6:00 (Rx: 165/115, Rx+: 225/155)
4 Squat Cleans by 8:00 (Rx: 185/125, Rx+: 245/165)
2 Squat Cleans by 11:00 (Rx: 205/135, Rx+: 265/175)
Max Rep Squat Cleans until 13:00 (Rx: 225/155, Rx+: 285/185)

Scaling: Choose a gradient that's doable. Maybe make smaller jumps, maybe start at lighter weight. Think about 85% of your max for your 'max reps set,' and work backward from there. Don't forget you have to change your own weights (which takes time- consider that!) and use clamps every weight. If you finish your reps before the time allotted, you are permitted to start the next set's reps.

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

Whiteboard:

Friday, June 21, 2019

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 295 lbs

failed 1st 295 attempt (min 9)

1

Izick
Espinoza

5pm CrossFit

1 x 1 @ 295 lbs

2

Craig
Kreinest

12pm CrossFit

1 x 1 @ 245 lbs

2

Robby
Tabellija

12pm CrossFit

1 x 1 @ 245 lbs

3

Papi
Aka Teddy

7am CrossFit

1 x 1 @ 235 lbs

3

Ryan
Goderre

5pm CrossFit

1 x 1 @ 235 lbs

4

Private

12pm CrossFit

1 x 1 @ 225 lbs

4

Jaimeson
Pollen

6pm CrossFit

1 x 1 @ 225 lbs

4

Moyzes
Dias

12pm CrossFit

1 x 1 @ 225 lbs

4

Olivier
Derei

5pm CrossFit

1 x 1 @ 225 lbs

stopped at 225

4

Ron
Kao

12pm CrossFit

1 x 1 @ 225 lbs

failed 235

4

TOM
Hill

12pm CrossFit

1 x 1 @ 225 lbs

EMOM warmup to 225

5

Jake
White

6am CrossFit

1 x 1 @ 215 lbs

5

Ron
Singer

6pm CrossFit

1 x 1 @ 215 lbs

5

Ryan
Holcombe

4pm CrossFit

1 x 1 @ 215 lbs

power clean

6

Fabricio
🦍

12pm CrossFit

1 x 1 @ 205 lbs

6

Fernando
Flores

7am CrossFit

1 x 1 @ 205 lbs

6

Nate
Cobb

8am CrossFit

1 x 1 @ 205 lbs

6

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 205 lbs

6

Zachary
Schuessler

8am CrossFit

1 x 1 @ 205 lbs

7

Lenny
T

5pm CrossFit

1 x 1 @ 200 lbs

8

Ken
Nelson

4pm CrossFit

1 x 1 @ 195 lbs

8

Tony
Huynh

7am CrossFit

1 x 1 @ 195 lbs

9

Bill
Curci

4pm CrossFit

1 x 1 @ 185 lbs

9

Jason
Jarrells

12pm CrossFit

1 x 1 @ 185 lbs

felt wonky

10

Andrés
Herrera

8am CrossFit

1 x 1 @ 175 lbs

failed 185. didnt get under the bar

11

Christopher
Gonzalez

7am CrossFit

1 x 1 @ 165 lbs

11

Eric
Otero

5pm CrossFit

1 x 1 @ 165 lbs

11

Marco
Quintero

6pm CrossFit

1 x 1 @ 165 lbs

12

Private

6pm CrossFit

1 x 1 @ 160 lbs

13

Ashish
Grover

7am CrossFit

1 x 1 @ 155 lbs

14

Moe
Mubarak

6am CrossFit

1 x 1 @ 140 lbs

15

S.W
SHIM

12pm CrossFit

1 x 1 @ 135 lbs

16

Jonathan
McAlexander

12pm CrossFit

1 x 1 @ 125 lbs

17

Mel
Nutter

6pm CrossFit

1 x 1 @ 72 lbs

Female Clients

1

Patricia
Brown

5pm CrossFit

1 x 1 @ 155 lbs

2

Genesis
Dejesus

6pm CrossFit

1 x 1 @ 145 lbs

2

Jaclyn
Morbitzer

12pm CrossFit

1 x 1 @ 145 lbs

3

Maria
Mercado

6pm CrossFit

1 x 1 @ 140 lbs

3

Rachael
Storm

12pm CrossFit

1 x 1 @ 140 lbs

4

Kim
McGrath

7am CrossFit

1 x 1 @ 130 lbs

5

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 125 lbs

5

Laura
Ringgold

6am CrossFit

1 x 1 @ 125 lbs

5

Ruth
Rittermann

6am CrossFit

1 x 1 @ 125 lbs

6

Brenna
Jarrells

4pm CrossFit

1 x 1 @ 120 lbs

7

Alissa
Cobb

6am CrossFit

1 x 1 @ 115 lbs

7

Private

8am CrossFit

1 x 1 @ 115 lbs

7

Vanetta
Mayo

6am CrossFit

1 x 1 @ 115 lbs

8

Janis
Green

7am CrossFit

1 x 1 @ 105 lbs

8

Melissa
Gomez

8am CrossFit

1 x 1 @ 105 lbs

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 105 lbs

High hang from rack

9

Theresa
Brinsa

12pm CrossFit

1 x 1 @ 102 lbs

10

Kait
Pollen

6pm CrossFit

1 x 1 @ 100 lbs

10

Megan
Gibbings

5pm CrossFit

1 x 1 @ 100 lbs

11

Lisa
Gift

8am CrossFit

1 x 1 @ 95 lbs

11

Patti
Gerckens

8am CrossFit

1 x 1 @ 95 lbs

12

April
Hernandez

8am CrossFit

1 x 1 @ 90 lbs

13

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 60 lbs