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Components

Hang Power Clean

"Benny the Jet"

Settings

Workout

Wednesday

500m run
10m toe grab
10m quad stretch
10m lateral lunge
10 arm circles (forward & backward)
10 open/close arms
*3 rounds of*
10 banded russian KB swings
(Black/red, 35/26)
5 clean high pulls
50m run

Add weight each round https://youtu.be/yIija-24M7g

Hang Power Clean

Hang Power Clean

Take 15 minutes to build to heavy set of 10 unbroken hang power cleans. Try to get at least 5 sets in the 15 minutes.

"Benny the Jet" (AMRAP - Rounds)

Death by 10m Shuttle Sprints
Every minute on the minute perform one 10m shuttle sprint. Continue to add 10m every minute until you are not able to complete the 10m runs in the minute.
Score= highest number of shuttle runs completed in the minute

10m Shuttle Run Standard is both feet pass the line and one hand makes contact on the ground beyond the line.

Accessory Work

Metcon (No Measure)

3 rounds
Jog 100m backwards
15 tibialis raises
https://youtu.be/uUcthh4P8Z0
5/side knees over toes lunges
https://youtube.com/shorts/OU6RaHIqGrE?feature=share

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

Whiteboard:

Wednesday, August 03, 2022

Male Clients

1

Konner
Knudtsen

5:00 AM CrossFit

1 x 10 @ 255 lbs

2

Coach
Crafty

5:30 PM CrossFit

1 x 10 @ 185 lbs

2

Mike
Coluci

5:00 AM CrossFit

1 x 10 @ 185 lbs

Failed at 205x5

2

Tim
Petrovich

8:30 AM CrossFit

1 x 10 @ 185 lbs

225 for 8 reps 205 for 5 reps

3

Noah
Del Rio

4:15 PM CrossFit

1 x 10 @ 165 lbs

got 7 at 185

4

Brendan
Swan

4:15 PM CrossFit

1 x 10 @ 155 lbs

8 @ 185lbs

4

Darrin "D"
Kent

Open Sign in Class (This ...

1 x 10 @ 155 lbs

4

Rob
McDaniel

4:15 PM CrossFit

1 x 10 @ 155 lbs

5

Chris
Fiala

3:00 PM CrossFit

1 x 10 @ 145 lbs

5

Dillon
Ryan

10:00 AM CrossFit

1 x 10 @ 145 lbs

6

Edward
Waits

5:00 AM CrossFit

1 x 10 @ 135 lbs

6

Hector
Vazquez

5:30 PM CrossFit

1 x 10 @ 135 lbs

6

Luis
Barajas

3:00 PM CrossFit

1 x 10 @ 135 lbs

6

Zachary
Grierson

6:30 PM CrossFit

1 x 10 @ 135 lbs

fail rep 7 165

7

Alex
Vivas

5:00 AM CrossFit

1 x 10 @ 115 lbs

7

Cory
Hungerford

8:30 AM CrossFit

1 x 10 @ 115 lbs

Got 125 X 7 but grip gave out.

7

Private

6:00 AM CrossFit

1 x 10 @ 115 lbs

7

Tony
Finaldi

4:15 PM CrossFit

1 x 10 @ 115 lbs

8

Jonah
Cashion

12:00 PM CrossFit

1 x 10 @ 110 lbs

Tried 115 but failed on the 9th rep

9

Pablo
Ribot

8:30 AM CrossFit

2 x 10 @ 100 lbs

10

Brandon
Ryan

10:00 AM CrossFit

1 x 10 @ 95 lbs

11

Austin
Alexander

12:00 PM CrossFit

5 x 10 @ 65 lbs

12

Coach
Alex

5:30 PM CrossFit

1 x 9 @ 205 lbs

Had nothin on the last one

Female Clients

1

Coach
Genna

10:00 AM CrossFit

1 x 10 @ 155 lbs

1

Marysa
Clift

10:00 AM CrossFit

1 x 10 @ 155 lbs

2

Kerri
Evans

5:30 PM CrossFit

1 x 10 @ 125 lbs

6@135

2

Sagen
Sauvageau

5:00 AM CrossFit

1 x 10 @ 125 lbs

3

Ashley
Fiala

3:00 PM CrossFit

1 x 10 @ 120 lbs

3

Katie
Olson

6:00 AM CrossFit

1 x 10 @ 120 lbs

4

Amy
Wilson

12:00 PM CrossFit

1 x 10 @ 115 lbs

4

Emily
Ward

10:00 AM CrossFit

1 x 10 @ 115 lbs

Pretty happy with this #!!

4

Jayme
Pilon

4:15 PM CrossFit

1 x 10 @ 115 lbs

4

Shauna
Love

5:00 AM CrossFit

1 x 10 @ 115 lbs

4

Zoe
Fiala

3:00 PM CrossFit

1 x 10 @ 115 lbs

5

Caroline
Morgan

12:00 PM CrossFit

1 x 10 @ 105 lbs

5

Coach
Annie

8:30 AM CrossFit

1 x 10 @ 105 lbs

5

Coach
Jaime

6:00 AM CrossFit

1 x 10 @ 105 lbs

5

Gabby
Vizcaino

12:00 PM CrossFit

1 x 10 @ 105 lbs

Could have went heavier:)

5

Kelsey
Kobzeff

6:00 AM CrossFit

1 x 10 @ 105 lbs

5

Rebecca
Castillo

5:30 PM CrossFit

1 x 10 @ 105 lbs

6

Kimberly
Torres

12:00 PM CrossFit

1 x 10 @ 100 lbs

7

Chloe
Evans

5:30 PM CrossFit

1 x 10 @ 95 lbs

7

Coach
Camille

4:15 PM CrossFit

1 x 10 @ 95 lbs

Got (5) @ 100 and gave up😂

7

Gloria
Marrufo

5:30 PM CrossFit

1 x 10 @ 95 lbs

7

Heather
Heitz

4:15 PM CrossFit

1 x 10 @ 95 lbs

8

Yianoula
“Nola” Warne

5:30 PM CrossFit

1 x 10 @ 90 lbs

9

Alondra
Fowler

12:00 PM CrossFit

1 x 10 @ 85 lbs

9

Renetta
Johnson

8:30 AM CrossFit

1 x 10 @ 85 lbs

10

Beth
Johnson

5:30 PM CrossFit

1 x 10 @ 80 lbs

Had to stop at 80 😕 Could bend the knee .. bummer

10

Britt
Hale

5:00 AM CrossFit

1 x 10 @ 80 lbs

10

Tiffani
Albers

8:30 AM CrossFit

1 x 10 @ 80 lbs

Got 6 reps at 85 but had to drop.

11

Lori
Sloan

3:00 PM CrossFit

1 x 10 @ 75 lbs

11

Private

6:00 AM CrossFit

1 x 10 @ 75 lbs

11

Sonia
Chavez

5:30 PM CrossFit

1 x 10 @ 75 lbs

12

Kelly
Hungerford

3:00 PM CrossFit

1 x 10 @ 70 lbs

Made 7 at 75

13

Kassidy
Menges

4:15 PM CrossFit

5 x 10 @ 65 lbs

13

Angelina
Zuniga

6:30 PM CrossFit

1 x 10 @ 65 lbs

14

Carol
McSorley

6:00 AM CrossFit

1 x 10 @ 20 lbs

worked on form mostly