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Components

Clean and Press

Metcon

Single-Leg GHD Hip Ex ...

Settings

Workout

Clean and Press + Pull-ups/Bike/Power Cleans

Warm-up

20 Banded Face Pulls
5 Double Push-up Inchworms
20 Banded Face Pulls
15 GHD Hip Extensions
20 Banded Face Pulls
10 Walking Toe Touches
TOGETHER:
Empty Barbell warm-up and drills

Weightlifting

Clean and Press

12 minutes to find a heavy single

Metcon

Metcon (Time)

For Time:
50 Chest-to-bar Pull-ups
15/12 Calorie Bike
10 Power Cleans
15/12 Calorie Bike
8 Power Cleans
15/12 Calorie Bike
6 Power Cleans

Rx: 155/105
Rx+: 185/125

Accessory Work

Single-Leg GHD Hip Extensions (4x6 / leg)

If you cannot perform single legs, perform 4x20 ghd hip extensions

Stretching

2 minutes Couch Stretch / leg
1 minute Banded Lat Stretch / arm
2 minutes T-Spine Foam Roll (bonus: 1 minute with barbell)

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

Whiteboard:

Friday, August 09, 2019

Male Clients

1

Craig
Kreinest

12pm CrossFit

1 x 1 @ 225 lbs

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 215 lbs

failed 225 P.Press. shoulders are weak

2

Nate
Cobb

12pm CrossFit

1 x 1 @ 215 lbs

3

Private

6am CrossFit

1 x 1 @ 205 lbs

3

Brian
Kalmenson

6am CrossFit

1 x 1 @ 205 lbs

3

Jake
White

6am CrossFit

1 x 1 @ 205 lbs

work on form and shoot for 215/225 heels don't leave the ground.

3

Mike
Tighe

12pm CrossFit

1 x 1 @ 205 lbs

3

Olivier
Derei

6pm CrossFit

1 x 1 @ 205 lbs

4

Ron
Kao

6pm CrossFit

1 x 1 @ 195 lbs

failed 205 2x

5

Adam
Gelfand

12pm CrossFit

1 x 1 @ 185 lbs

195 fail

5

Brian
Kent

5pm CrossFit

1 x 1 @ 185 lbs

5

Fabricio
🦍

4pm CrossFit

1 x 1 @ 185 lbs

5

Ramon
Ulloa

4pm CrossFit

1 x 1 @ 185 lbs

5

Zachary
Schuessler

8am CrossFit

1 x 1 @ 185 lbs

6

Brad
Damon

6am CrossFit

1 x 1 @ 175 lbs

6

Fernando
Flores

4pm CrossFit

1 x 1 @ 175 lbs

6

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 175 lbs

7

Jaimeson
Pollen

6am CrossFit

1 x 1 @ 170 lbs

push press

8

Eric
Otero

5pm CrossFit

1 x 1 @ 165 lbs

8

Private

6pm CrossFit

1 x 1 @ 165 lbs

9

Ashish
Grover

7am CrossFit

1 x 1 @ 155 lbs

9

Ken
Nelson

4pm CrossFit

1 x 1 @ 155 lbs

Benched and presses yesterday. Was fatigued,.

9

Kevin
Gelfand

6am CrossFit

1 x 1 @ 155 lbs

10

Tyler
Eickmann

8am CrossFit

1 x 1 @ 145 lbs

11

Andrés
Herrera

8am CrossFit

1 x 1 @ 135 lbs

12

Marcus
Alexander

7am CrossFit

1 x 1 @ 125 lbs

13

Steven
Bui

6pm CrossFit

1 x 1 @ 105 lbs

14

Julian
Haddad

4pm CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Heather
Spears

6pm CrossFit

1 x 1 @ 155 lbs

2

Patricia
Brown

6pm CrossFit

1 x 1 @ 147 lbs

3

ashley
green

6pm CrossFit

1 x 1 @ 130 lbs

3

Kym
Janke

5pm CrossFit

1 x 1 @ 130 lbs

Felt good

4

Genesis
Dejesus

5pm CrossFit

1 x 1 @ 125 lbs

5

Lindsey
Hempy

6am CrossFit

1 x 1 @ 120 lbs

6

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 117 lbs

7

Private

4pm CrossFit

1 x 1 @ 115 lbs

7

Karli-Mae
Ochoa

7am CrossFit

1 x 1 @ 115 lbs

8

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 105 lbs

9

Janis
Green

7am CrossFit

1 x 1 @ 100 lbs

9

Patti
Gerckens

8am CrossFit

1 x 1 @ 100 lbs

9

Theresa
Brinsa

8am CrossFit

1 x 1 @ 100 lbs

10

Private

6pm CrossFit

1 x 1 @ 95 lbs

10

Megan
Gibbings

5pm CrossFit

1 x 1 @ 95 lbs

10

Melissa
Gomez

12pm CrossFit

1 x 1 @ 95 lbs

10

Vienna
Kaiser

7am CrossFit

1 x 1 @ 95 lbs

11

kasey
stark

5pm CrossFit

1 x 1 @ 90 lbs

12

April
Hernandez

8am CrossFit

1 x 1 @ 85 lbs

13

Gretchen
Otero

5pm CrossFit

1 x 1 @ 75 lbs

13

Lisa
Gift

8am CrossFit

1 x 1 @ 75 lbs

shoulder pain

14

Thuong
Ton

7am CrossFit

1 x 1 @ 50 lbs

15

Kaitlin
Woods

6pm CrossFit

1 x 1 @ 35 lbs

16

Kelly
Hill

7am CrossFit

1 x 1 @ 0 lbs