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Components

Hang Clean

Metcon

Settings

Workout

7.22.2022

Warm-up

AMRAP 6:
30 plate hops
20 alternating shoulder taps (10/side)
15 ground plate-to-overhead
10 counter-balance squats

Warm-Up

Squat clean progression and build-up:
2-3 sets:
5 squat cleans

Strength

Squat or Power (your choice)

Hang Clean (EMOM 7: 1 hang clean)

Hang Clean

Metcon

Metcon (Time)

4 rounds for time:
5 squat cleans (105/155 lb)
20 hand-release push-ups
80 double-unders

Intermediate: 85/115 & 50 dubs
Beginner: 65/95 & singles

Warm-Up

2 sets:
:30 banded shoulder stretch/side
:30 wrist extension stretch/side

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

Whiteboard:

Friday, July 22, 2022

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 1 @ 285 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 275 lbs

2

Josh
Littauer

7:00 am CrossFit

1 x 1 @ 275 lbs

5x1

3

Eric
Wrona

7:00 am CrossFit

1 x 1 @ 245 lbs

power

4

Daniel
Russell

12:00 PM CrossFit

1 x 1 @ 205 lbs

HPCs. Failed 215 - tried HSC

4

John
Curl

6:00 am CrossFit

1 x 1 @ 205 lbs

135,155,175,195,205....

4

Matt
Haile

5:00 pm CrossFit

1 x 1 @ 205 lbs

5

Daz
Williams

6:00 am CrossFit

1 x 1 @ 195 lbs

6

David
Guerra

5:00 am CrossFit

1 x 1 @ 185 lbs

Hang Squat Clean 115,135,145,145,165,165,185

6

Kourtland
Hite

5:00 pm CrossFit

1 x 1 @ 185 lbs

6

Nick
Cortes

12:00 PM CrossFit

1 x 1 @ 185 lbs

Squat clean

6

Noel
Janacek

6:00 am CrossFit

1 x 1 @ 185 lbs

hang squat clean

6

Sudheer
Reddy

5:00 pm CrossFit

1 x 1 @ 185 lbs

Hang Squat clean

7

Joseph
Pina

5:00 pm CrossFit

1 x 1 @ 165 lbs

7

Marc
Jones

5:00 am CrossFit

1 x 1 @ 165 lbs

7

Rocky
Mattela

5:00 pm CrossFit

1 x 1 @ 165 lbs

8

Anu
—

5:00 pm CrossFit

1 x 1 @ 135 lbs

8

Doug
McGraw

7:00 am CrossFit

1 x 1 @ 135 lbs

8

Eric
Micek

6:00 am CrossFit

1 x 1 @ 135 lbs

9

Yanir
Snir

5:00 pm CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Morgan
Littauer

5:00 pm CrossFit

1 x 1 @ 135 lbs

2

Judy
Russell

12:00 PM CrossFit

1 x 1 @ 125 lbs

2

Kelsea
Johnson

5:00 pm CrossFit

1 x 1 @ 125 lbs

2

Sandra
Ortega

5:00 pm CrossFit

1 x 1 @ 125 lbs

3

Darcie
Fleming

6:00 am CrossFit

1 x 1 @ 105 lbs

Need to not think about weight. Have a lot more in the tank, but ...

3

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 105 lbs

back pain - stopped on 3rd rd

3

Sarah
Ezell

6:00 am CrossFit

1 x 1 @ 105 lbs

4

Ambir
Chadwick

5:00 am CrossFit

1 x 1 @ 80 lbs

45 plus red bar

4

Claudia
Travers

7:00 am CrossFit

1 x 1 @ 80 lbs

4

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 80 lbs

4

Shivani
Patel

5:00 am CrossFit

1 x 1 @ 80 lbs

4

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 80 lbs

5

Susan
Jost

5:00 am CrossFit

1 x 1 @ 60 lbs

6

Del
Cocroft

5:00 am CrossFit

7 x 1 @ 55 lbs