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Components

Power Clean

Metcon

Settings

Workout

7.2.20

Warm Up
5mins of Dubs practice or 150 Dubs

Power Clean (Every 2min x 6, 4 Power Cleans)

Power Clean

Build across your 6 sets to a heavy 4 reps

Metcon (AMRAP - Rounds and Reps)

20min AMRAP

24 Wallballs
12 SDHP
24 DB Snatch
12 Front Squats

Same weight on barbell for both movements. Should be moderate weight and you should be able to do most reps unbroken for snatch and wallballs as well. Aim to get 5+ rounds

Cool Down
Mash Mash Mash

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

Whiteboard:

Thursday, July 02, 2020

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

1 x 4 @ 245 lbs

135,155,185,205,225,245

2

Donnie
Keller

8:00 am CrossFit

1 x 4 @ 205 lbs

3

Mike
Kumbat

8:00 am CrossFit

2 x 4 @ 195 lbs

2x165 2x185 2x195

3

Matthew
Slaughter

8:00 am CrossFit

1 x 4 @ 195 lbs

4

Costa
Poulias

8:00 am CrossFit

1 x 4 @ 185 lbs

4

Dylan
Placher

5:30 pm CrossFit

1 x 4 @ 185 lbs

4

Eric
Resman

6:00 am CrossFit

1 x 4 @ 185 lbs

4

Herbert
Segura

6:00 am CrossFit

1 x 4 @ 185 lbs

155lbs-185lbs

5

Bobby
Fuentes

4:30 pm CrossFit

6 x 4 @ 145 lbs

5

Quinn
Minich

5:30 pm CrossFit

6 x 4 @ 145 lbs

6

Jeff
Freedman

11:45 AM CrossFit

1 x 3 @ 205 lbs

pwr clean/reverse curl

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

1 x 4 @ 145 lbs

2

Brittany
Whaley

4:30 pm CrossFit

2 x 4 @ 115 lbs

2

Brynn
Lytell

8:00 am CrossFit

1 x 4 @ 115 lbs

3

MC
Heller

11:45 AM CrossFit

2 x 4 @ 95 lbs

3

Monica
Martínez-A ...

6:00 am CrossFit

1 x 4 @ 95 lbs

4

Abby
Kadane

8:00 am CrossFit

6 x 4 @ 75 lbs

85 was Uber heavy did on rep in warm up

5

Leanne
Flama

4:30 pm CrossFit

1 x 4 @ 40 lbs