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Components

Power Clean + Squat Clean

Metcon

Settings

Workout

Thursday - 08/12/21

AMRAP x 6 MINUTES (empty bar)
8 Barbell Bridges
8 Barbell RDL
8 Barbell Up-Right Row
8 Drop Squats

Into…

2 ROUNDS
8 Muscle Cleans
8 Dip Cleans

A: Power Clean + Squat Clean ( 8x1+1 @75-80%, Every 1:30 )

B: Metcon (Time)

400m Run
30 Wall Balls (20/14)
400m Run
25 Wall Balls
400m Run
20 Wall Balls
400m Run
15 Wall Balls

Metcon (No Measure)

FOR RECOVERY
2:00 Banded Hamstring Stretch (R)
2:00 Banded Hamstring Stretch (L)
2:00 Foam Roll Hamstring

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

Whiteboard:

Thursday, August 12, 2021

Male Clients

1

alan
simon

6:00 AM CrossFit

8 x 1 @ 185 lbs

1

Juan
Betancur

9:00 AM CrossFit

8 x 1 @ 185 lbs

1

luis
ferrer

6:15 PM CrossFit

8 x 1 @ 185 lbs

2

Luis
Padilla

8:00 AM CrossFit

8 x 1 @ 175 lbs

3

Pablo
Ospina

8:00 AM CrossFit

8 x 1 @ 155 lbs

4

Abraham
Zuniga

9:00 AM CrossFit

8 x 1 @ 135 lbs

4

Alex
Gomez

5:15 PM CrossFit

8 x 1 @ 135 lbs

4

Andre
Pierre

6:00 AM CrossFit

8 x 1 @ 135 lbs

4

Manny
Torres

8:00 AM CrossFit

8 x 1 @ 135 lbs

4

Shmuel
Hazan

6:15 PM CrossFit

8 x 1 @ 135 lbs

5

Private

9:00 AM CrossFit

8 x 1 @ 125 lbs

6

luis
pincay

6:00 AM CrossFit

8 x 2 @ 105 lbs

7

william
garcia

9:00 AM CrossFit

8 x 1 @ 75 lbs

Female Clients

1

karen
castillo

5:15 PM CrossFit

8 x 1 @ 135 lbs

2

Hindy
Hazan

9:00 AM CrossFit

8 x 1 @ 125 lbs

3

Bonnie
Leung

5:15 PM CrossFit

8 x 1 @ 115 lbs

3

katherine
almazan

5:15 PM CrossFit

8 x 1 @ 115 lbs

4

Candice
Lazar

7:00 AM CrossFit

8 x 1 @ 95 lbs

4

Coinncy
Pascal

7:15 PM CrossFit

8 x 1 @ 95 lbs

4

Michelle
HALL

7:00 AM CrossFit

8 x 1 @ 95 lbs

5

Kari
miranda

6:15 PM CrossFit

8 x 1 @ 90 lbs

6

Diana
Sanchez

6:15 PM CrossFit

8 x 1 @ 75 lbs

6

Jill
Caldwell

7:15 PM CrossFit

8 x 1 @ 75 lbs

6

Shantal
Mendoza

5:15 PM CrossFit

8 x 1 @ 75 lbs