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Components

Hang Power Clean

Metcon

Settings

Workout

Wednesday

Warm-up

AMRAP x 8 MINUTES
30 Single Unders*
8 Up-Downs**
8 Inchworms
8 Scap Pull-Ups
8 Kip Swings

*At halfway switch to Double Unders
**At halfway switch to Burpees

Strength

Hang Power Clean (1x3)

Hang Power Clean

ON A 12:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Hang Power Clean*

*Fast and perfect mechanics, not meant to be heaviest 3-Rep

(Score is Weight)

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds...
Rounds 1, 2, 3 - (135/95)|(95/65)
Rounds 4, 5, 6 - (155/105)|(115/75)
Rounds 7 & Beyond - (185/135)|(135/95)

(Score is Rounds + Reps)

*This workout is part of our NCCOMPETE "mini-comp" for July. There will be (1) workout each week for the next (3) weeks that athletes can perform with a "competition mindset". Check out @nc.fit on Instagram to compare your scores.

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/55)|(50/35)
KG BB3: (85/60)|(60/42.5)

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

Whiteboard:

Wednesday, July 21, 2021

Male Clients

1

Joshua
Davis

6:00 pm CrossFit

1 x 3 @ 275 lbs

2

Dontae
Smiley

12:00 PM CrossFit

1 x 3 @ 255 lbs

3

Kyle
Jones

12:00 PM CrossFit

1 x 3 @ 225 lbs

20# PR

3

Thomas
Wright

5:00 pm CrossFit

1 x 3 @ 225 lbs

4

Amir
Ehrmann

5:00 pm CrossFit

1 x 3 @ 205 lbs

4

Eric
Wrona

7:00 am CrossFit

1 x 3 @ 205 lbs

4

Matt
Haile

6:00 pm CrossFit

1 x 3 @ 205 lbs

4

Private

5:00 pm CrossFit

1 x 3 @ 205 lbs

4

Private

6:00 am CrossFit

1 x 3 @ 205 lbs

5

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 195 lbs

135/165/195

6

Anastacio
Nieves

12:00 PM CrossFit

1 x 3 @ 185 lbs

1x1 205

6

Chase
Key

5:00 pm CrossFit

1 x 3 @ 185 lbs

6

Daz
Williams

6:00 am CrossFit

1 x 3 @ 185 lbs

135, 155, 185

6

Drew
Stricklin

12:00 PM CrossFit

1 x 3 @ 185 lbs

6

John
Curl

Olympic Lifting: 7:00 PM

1 x 3 @ 185 lbs

Elbows up!!!!!!

6

Mason
Kamp

5:00 am CrossFit

1 x 3 @ 185 lbs

6

Tom
Powers

12:00 PM CrossFit

1 x 3 @ 185 lbs

barely

7

David
Guerra

5:00 am CrossFit

1 x 3 @ 165 lbs

95,125,145,165

7

Reid
Landry

12:00 PM CrossFit

1 x 3 @ 165 lbs

8

Mark
Brooks

5:00 am CrossFit

1 x 3 @ 155 lbs

9

Joseph
Pina

8:00 PM CrossFit

1 x 3 @ 145 lbs

10

Nabin
Kaini

8:00 PM CrossFit

1 x 3 @ 125 lbs

10

Neil
Agrawal

5:00 am CrossFit

1 x 3 @ 125 lbs

10

Sudheer
Reddy

5:00 pm CrossFit

1 x 3 @ 125 lbs

11

Anu
—

6:00 am CrossFit

1 x 3 @ 115 lbs

11

Edward
Digges

6:00 am CrossFit

1 x 3 @ 115 lbs

12

Antonio
Perez

8:00 PM CrossFit

1 x 3 @ 110 lbs

13

KC
Cook

5:00 am CrossFit

1 x 3 @ 90 lbs

Female Clients

1

Torie
Grayson

5:00 pm CrossFit

1 x 3 @ 145 lbs

2

titan
chijioke

12:00 PM CrossFit

1 x 3 @ 135 lbs

3

Jessica
McNeil

5:00 am CrossFit

1 x 3 @ 115 lbs

4

Amber
de Armas

6:00 pm CrossFit

1 x 3 @ 105 lbs

felt strong

4

Sarah
Ezell

12:00 PM CrossFit

1 x 3 @ 105 lbs

5

Luz
Perez

8:00 PM CrossFit

1 x 3 @ 100 lbs

6

Gina
Flores

8:00 PM CrossFit

1 x 3 @ 95 lbs

6

Mace
Davis

5:00 pm CrossFit

1 x 3 @ 95 lbs

6

Sandra
Ortega

8:00 PM CrossFit

1 x 3 @ 95 lbs

6

Stacey
Davis

5:00 am CrossFit

1 x 3 @ 95 lbs

7

Kristie
Brooks

5:00 am CrossFit

1 x 3 @ 90 lbs

8

Cathy
Landry

12:00 PM CrossFit

1 x 3 @ 85 lbs

8

Luz
Retana

8:00 PM CrossFit

1 x 3 @ 85 lbs

9

Carley
Hanley

5:00 am CrossFit

1 x 3 @ 80 lbs

9

Lauren
Stricklin

12:00 PM CrossFit

1 x 3 @ 80 lbs

9

Stephanie
Carenza

5:00 am CrossFit

1 x 3 @ 80 lbs

10

Desiree
Powell

6:00 pm CrossFit

1 x 3 @ 75 lbs

light, slow, and from rack

10

Shivani
Patel

5:00 am CrossFit

1 x 3 @ 75 lbs

11

Pam
de Armas

6:00 pm CrossFit

1 x 3 @ 65 lbs

11

Susan
Jost

5:00 am CrossFit

1 x 3 @ 65 lbs

11

Veronica
Taylor

12:00 PM CrossFit

1 x 3 @ 65 lbs

12

Neelima
Agrawal

5:00 am CrossFit

1 x 3 @ 55 lbs

13

Catherine
Austin

6:00 am CrossFit

1 x 3 @ 50 lbs

14

Amanda
(aka Fru F ...

6:00 pm CrossFit

3 x 5 @ 40 lbs