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Components

Hang Power Clean

Ring Rows

Metcon

Settings

Workout

Wonderful Wednesday Workout

Hang Power Clean (5 sets of 5 working up to a 5 rep max.)

Hang Power Clean

Shoot for 5-10# more than last week. Focus on dropping under the bar and catching in a quarter squat.

Ring Rows (5x10 tough ring rows )

Ring Rows

In between your 5 heavier sets of hang cleans, perform 10 tough ring rows. If able to easily do 10, elevate feet on a box to make more challenging/ add a weight vest.

Metcon (Time)

21-15-9

Deadlifts 225/155#
Box jumps 24/20"

Use a weight that does not require more than 1 break for set of 21. This should be a fast workout, with minimal resting.

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

Whiteboard:

Wednesday, July 10, 2019

Male Clients

1

Donnie
Barbour

Drive Thru

1 x 5 @ 225 lbs

2

Jason
Brown

10:00 AM CrossFit

1 x 5 @ 205 lbs

2

Robert
Self

5:00 AM CrossFit

1 x 5 @ 205 lbs

3

Dennis
Shelton

4:30 PM CrossFit

1 x 5 @ 200 lbs

3

Private

4:30 PM CrossFit

1 x 5 @ 200 lbs

4

Brandon
Henry

5:30 PM CrossFit

1 x 5 @ 185 lbs

4

Bryan
Bureau

5:30 PM CrossFit

1 x 5 @ 185 lbs

4

Paul
Miller

8:00 AM CrossFit

1 x 5 @ 185 lbs

4

Rich
Marino

4:30 PM CrossFit

1 x 5 @ 185 lbs

stop

5

Tom
Boyle

5:00 AM CrossFit

1 x 5 @ 170 lbs

6

Aaron
Carver

4:30 PM CrossFit

1 x 5 @ 155 lbs

6

Mike
Witt

4:30 PM CrossFit

1 x 5 @ 155 lbs

7

Dave
Lombardo

5:00 AM CrossFit

1 x 5 @ 145 lbs

7

Jeff
Austin

8:00 AM CrossFit

1 x 5 @ 145 lbs

8

Erik
Manning

5:00 AM CrossFit

1 x 5 @ 135 lbs

8

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 5 @ 135 lbs

9

Keith
Jones

7:30 PM CrossFit

1 x 5 @ 125 lbs

10

Jason
Jones

5:30 PM CrossFit

1 x 5 @ 120 lbs

10

Jeff
Davis

4:30 PM CrossFit

1 x 5 @ 120 lbs

11

Logan
Griffith

5:30 PM CrossFit

1 x 5 @ 105 lbs

11

Mike
Anderson

6:00 AM CrossFit

1 x 5 @ 105 lbs

12

Robert
Meredith Jr

10:00 AM CrossFit

1 x 5 @ 95 lbs

12

Victor
Jimenez

8:00 AM CrossFit

1 x 5 @ 95 lbs

Female Clients

1

Victoria
Duncan

7:30 PM CrossFit

1 x 5 @ 130 lbs

Need to work on dropping under

2

Andrea
Bauer

8:00 AM CrossFit

1 x 5 @ 125 lbs

3x 130

3

Marie
Holbrook

Drive Thru

1 x 5 @ 115 lbs

4

Amanda
Bogard

Drive Thru

1 x 5 @ 105 lbs

4

Hannah
Padovano

4:30 PM CrossFit

1 x 5 @ 105 lbs

4

Monica
Dingler

10:00 AM CrossFit

1 x 5 @ 105 lbs

4

Rebecca
Shoppy

4:30 PM CrossFit

1 x 5 @ 105 lbs

5

Jennifer
Yerges

4:30 PM CrossFit

1 x 5 @ 100 lbs

Did deadlifts -wrist

6

Hannah
Teece

Drive Thru

1 x 5 @ 95 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

1 x 5 @ 95 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 5 @ 85 lbs

7

Karlye
Ramer

5:30 PM CrossFit

1 x 5 @ 85 lbs

7

Lori
Adkins

5:00 AM CrossFit

1 x 5 @ 85 lbs

8

Michelle
Vaughn

8:00 AM CrossFit

1 x 5 @ 80 lbs

9

Jami
Latham

10:00 AM CrossFit

1 x 5 @ 75 lbs

65#, 65#, 65# 75#, 75#

9

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 5 @ 75 lbs

9

Selena
Richter

Drive Thru

1 x 5 @ 75 lbs

10

Amy
Linton

10:00 AM CrossFit

1 x 5 @ 70 lbs

10

Emily
Thaxton

8:00 AM CrossFit

1 x 5 @ 70 lbs

10

Kerry
Welch

10:00 AM CrossFit

1 x 5 @ 70 lbs

11

Florisa
Acosta

6:00 AM CrossFit

1 x 5 @ 65 lbs

12

Jessyca
Doty

5:30 PM CrossFit

1 x 5 @ 55 lbs

12

Katie
Crocker

5:00 AM CrossFit

1 x 5 @ 55 lbs

12

Kiyoka
Yahaba

7:30 PM CrossFit

1 x 5 @ 55 lbs

13

Becky
Carpenter

4:30 PM CrossFit

1 x 5 @ 50 lbs

13

Jessica
Cowell

7:30 PM CrossFit

1 x 5 @ 50 lbs

14

Jaylyn
Carver

4:30 PM CrossFit

1 x 5 @ 45 lbs

14

Vanessa
Cordova

7:30 PM CrossFit

1 x 5 @ 45 lbs

15

Rachel
Bard

Drive Thru

1 x 5 @ 40 lbs

16

Natalie
Cosson

6:00 AM CrossFit

1 x 5 @ 35 lbs

17

LeAnn
Austin

8:00 AM CrossFit

1 x 2 @ 55 lbs