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Components

Power Clean

Metcon

Metcon

Settings

Workout

Wednesday

Weightlifting

A: Power Clean (Heavy Single )

Partner WOD

B: Metcon (Time)

Rx =
20 rounds for time:
You Go, I Go
25 double-unders
5 Power Cleans (135/85)

Rx+ =
20 rounds for time:
You Go, I Go
50 double-unders
5 Power Cleans (185/125)

10 rounds each

Extra

C: Metcon (Time)

Rx=
10 rounds of:
1 wall walk
3 handstand pushups
15 second handstand

Rx=
10 rounds of:
3 wall walks
6 strict handstand pushups
30' handstand walk

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

Whiteboard:

Wednesday, July 13, 2022

Male Clients

1

Anthony
Vorachak

Open Gym

1 x 1 @ 300 lbs

in honor kegan sullivan

2

Chris
Pearson

Open Gym

1 x 1 @ 275 lbs

2

Josh
Patch

Open Gym

1 x 1 @ 275 lbs

285 FFF high enough all three times, couldn’t catch it

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 265 lbs

4

Isaac
Cleveland

Open Gym

1 x 1 @ 255 lbs

power clean and split jerk

5

Hunter
Brayton

CrossFit: 5:00 AM

1 x 1 @ 235 lbs

6

Derek
Odom

Open Gym

1 x 1 @ 225 lbs

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 205 lbs

7

Matt
Pickering

CrossFit: 5:30 PM

1 x 1 @ 205 lbs

7

Stowe
Beam

CrossFit: 6:00 AM

1 x 1 @ 205 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 190 lbs

Female Clients

1

Alaina
Savage

CrossFit: 6:00 AM

1 x 1 @ 195 lbs

1

Anna
McKay

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 175 lbs

3

Megan
Landgraf

CrossFit: 5:30 PM

1 x 1 @ 150 lbs

4

Michaela
Goodwin

CrossFit: 5:30 PM

1 x 1 @ 145 lbs

5

Laura
Pickrell

CrossFit: 6:00 AM

1 x 1 @ 143 lbs

6

Katie
Townsend

CrossFit: 5:30 PM

1 x 1 @ 140 lbs

7

Shelby
Andersen

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

8

Liz
Storn

CrossFit: 5:00 AM

1 x 1 @ 100 lbs

Form needs more work

9

Nicole
Laudano

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

10

Shira
Wakschlag

CrossFit: 6:00 AM

1 x 1 @ 85 lbs

11

Katie
Hornstein

CrossFit: 12:00 PM

1 x 1 @ 45 lbs