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3-Position Cleans

Metcon

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Workout

08/14/2018

Weightlifting

3-Position Cleans (1 Complex EOMOM for 12 Minutes)

Hip / Knee/ Floor
Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

 AMRAP in 4 Minutes
 27/21 Calorie Row 
27 Burpees 
27 Pull-ups (Rx+= Chest-to-Bar)

 - rest 4 minutes -

AMRAP in 4 Minutes
 21/15 Calorie Row 
21 Burpees
 21 Toes-to Wall (Rx+=Toes-to-Bar)

-  rest 4 minutes -

 AMRAP in 4 Minutes
 15/9 Calorie Row 
15 Burpees 
15 Pull-ups

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

Whiteboard:

Tuesday, August 14, 2018

Male Clients

1

Arne
Mourik

5:45PM CrossFit

2 x 1 @ 135 lbs

1

Chase
Young

5:45PM CrossFit

2 x 1 @ 185 lbs

1

Dustin
Pierce

4:30PM CrossFit

2 x 1 @ 205 lbs

1

Esteban
Ponce

5:30AM CrossFit

2 x 1 @ 135 lbs

1

luke
Rosales

5:45PM CrossFit

2 x 1 @ 185 lbs

1

Cameron
Reeves

8:30AM CrossFit

1 x 1 @ 200 lbs

165, 175, 185, 195,

1

cash
hamby

4:30PM CrossFit

1 x 1 @ 175 lbs

1

Frank
Garcia

4:30PM CrossFit

1 x 1 @ 245 lbs

1

Jonathan
Larsen

5:45PM CrossFit

1 x 1 @ 275 lbs

1

JB
Breitling

5:45PM CrossFit

1 x 1 @ 275 lbs

1

Kevin
Korinek

5:30AM CrossFit

1 x 1 @ 135 lbs

1

Micheal
Willbanks

5:45PM CrossFit

1 x 1 @ 175 lbs

1

Raine Corado
l

5:45PM CrossFit

1 x 1 @ 115 lbs

1

Riley
Alford

5:45PM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Jenna
Greer

4:30PM CrossFit

4 x 1 @ 85 lbs

1

Becky
Parrish

5:30AM CrossFit

2 x 1 @ 125 lbs

1

Emily
Hunt

4:30PM CrossFit

2 x 1 @ 95 lbs

1

Meg
Brown

4:30PM CrossFit

2 x 1 @ 95 lbs

1

Brooke
Silverthorn

5:45PM CrossFit

1 x 1 @ 135 lbs

1

Julie
Vincent

4:30PM CrossFit

1 x 1 @ 75 lbs

1

Kat
Wilde

5:30AM CrossFit

1 x 1 @ 75 lbs

1

Lauren
Bergman

5:30AM CrossFit

1 x 1 @ 85 lbs

1

Riana
Diegelman

5:45PM CrossFit

1 x 1 @ 115 lbs

1

Tracy
May

4:30PM CrossFit

1 x 1 @ 135 lbs