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3-Position Cleans

Metcon

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Workout

07/11/2022

Weightlifting

3-Position Cleans (1 Complex EOMOM for 12 Minutes)

Hip / Knee/ Floor
Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8

Workout of the Day

Metcon (3 Rounds for reps)

 AMRAP in 4 Minutes
20 Jumping Alt Lunges (L/R=2)
20 Deadlifts (Bodyweight)

 - Rest 4 minutes -

AMRAP in 4 Minutes
20 Handstand Push-ups (07 Wallwalks)
 20 Toes-to-Bar

-  Rest 4 minutes -

 AMRAP in 4 Minutes
20 Bar over Burpees 
20 Pull-ups

*Score each AMRAP separately

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

Brandon
Wing

CrossFit: 8:30 AM

5 x 1 @ 75 lbs

working on form reg cleans

1

JKyle
Dudley

CrossFit: 4:30 PM

4 x 1 @ 75 lbs

1

Anthony
Tanksley

CrossFit: 5:30 AM

1 x 1 @ 185 lbs

1

Chase
Young

CrossFit: 5:30 AM

1 x 1 @ 205 lbs

failed at 215

1

jonathan
day

CrossFit: 8:30 AM

1 x 1 @ 165 lbs

1

Kevin
Korinek

CrossFit: 5:30 AM

1 x 1 @ 185 lbs

1

kyle
lawles

CrossFit: 8:30 AM

1 x 1 @ 195 lbs

1

Reid
Christner

CrossFit: 5:30 AM

1 x 1 @ 145 lbs

1

Seth
McClellan

CrossFit: 5:30 AM

1 x 1 @ 165 lbs

1

Zach
Reeves

CrossFit: 6:00 PM

1 x 1 @ 185 lbs

Female Clients

1

Ashley
Reeves

CrossFit: 6:00 PM

8 x 1 @ 85 lbs

2

Alivia
Lewis

CrossFit: 6:00 PM

2 x 1 @ 75 lbs

2

Aubrey
Mayfield

CrossFit: 5:30 AM

1 x 1 @ 105 lbs

2

Emily
Hunt

CrossFit: 8:30 AM

1 x 1 @ 75 lbs

2

holly
griffin

CrossFit: 8:30 AM

1 x 1 @ 55 lbs

2

Melissa
McClellan

CrossFit: 5:30 AM

1 x 1 @ 115 lbs

2

Tracy
May

CrossFit: 8:30 AM

1 x 1 @ 145 lbs