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Components

Hang Clean + Split Jerk

Metcon

Settings

Workout

6/28/19

Weightlifting

Hang Clean + Split Jerk

On the 1:30 x 7 Sets:
2 Hang Squat Cleans
1 Split Jerk

Set #1 - 60%
Set #2 - 65%
Set #3 - 70%
Set #4 - 75%
Sets #5+6+7 - Build to a moderate

% of your 1RM Clean & Jerk

Metcon

Metcon (Time)

For Time:
21/15 Calorie Row
30 DU
7 Hang Clusters (135/95)
15/12 Calorie Row
30 DU
7 Hang Clusters
9 Calorie Row
30 DU
7 Hang Clusters

RX 115/75

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

Whiteboard:

Friday, June 28, 2019

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 255 lbs

1

Kyle
Baker

5:30 AM CrossFit

1 x 1 @ 255 lbs

2

Kenny
Hastings

4:00 PM CrossFit

1 x 1 @ 225 lbs

3

Brandon
Hedrick

4:00 PM CrossFit

1 x 1 @ 215 lbs

3

Private

12:00 PM CrossFit

1 x 1 @ 215 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 195 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 180 lbs

6

Johnny
Quilla

9:30 AM CrossFit

1 x 1 @ 175 lbs

7

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 170 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Josh
Roberts

5-7pm Open WOD Come When ...

1 x 1 @ 165 lbs

8

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 165 lbs

9

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 145 lbs

10

Scott
Buckstad

5:30 AM CrossFit

1 x 1 @ 125 lbs

11

Noah
Pinto

9:30 AM CrossFit

1 x 1 @ 110 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 105 lbs

13

COTTON
DAVIS

6:30 AM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 140 lbs

2

Alyson
Knight

9:30 AM CrossFit

1 x 1 @ 130 lbs

2

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 130 lbs

2

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 130 lbs

2

Teeter
Miller

8:30AM CrossFit Class

1 x 1 @ 130 lbs

3

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 115 lbs

4

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 100 lbs

4

Mary
Mason

9:30 AM CrossFit

1 x 1 @ 100 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 95 lbs

5

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 95 lbs

6

Miranda
Morales

12:00 PM CrossFit

1 x 1 @ 90 lbs

7

JULIA
SILVA

4:00 PM CrossFit

1 x 1 @ 85 lbs

8

Emma
Mason

9:30 AM CrossFit

1 x 1 @ 80 lbs

9

chelsea
snitker

8:30AM CrossFit Class

1 x 1 @ 75 lbs

10

Brittany
Miller

5:30 AM CrossFit

1 x 1 @ 70 lbs

11

Debbie
Dovi

9:30 AM CrossFit

1 x 1 @ 55 lbs