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Metcon

Metcon

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Workout

8/14/19

Weightlifting

Metcon (5 Rounds for time)

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

For Example: if your 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255
Use one barbell and change weights after you finish the prescribed reps

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 DU
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans

ADV RX Barbell - 175/125
RX 155/105

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

Whiteboard:

Wednesday, August 14, 2019

Male Clients

1

Darius
Nouri

8:30AM CrossFit Class

4:10

95,115,135,155,175

2

Brent
Miller

5:30 PM CrossFit

4:42

95/115/135/155/175

3

Jim
Tuttle

6:30 AM CrossFit

5:32

4

Brandon
Hedrick

5:30 AM CrossFit

5:48

115, 145, 175, 195, 225

5

Hap
Clayton

8:30AM CrossFit Class

6:07

115 135 155 185 215

6

Stephen
Kent

5:30 AM CrossFit

6:08

85/95/115/135/155

7

Scotty
In Route

8:30AM CrossFit Class

6:10

75/95/115/135/155

8

King
of Verdict ...

12:00 PM CrossFit

6:19

85, 95, 115, 135, 155

9

Todd
Mehrmann

5:30 PM CrossFit

6:34

115 135 155 185 205

10

Paul
Rafferty

5:30 AM CrossFit

6:45

115 lbs

11

Jonathan
Austin

5:30 AM CrossFit

6:48

Guestimate on time total as 6:48 ish

12

Joey
Hager

4:00 PM CrossFit

6:54

13

Dane
Sonnenberg

4:00 PM CrossFit

7:10

135-185-215-235-245

14

Bob
Swadley

8:30AM CrossFit Class

7:25

15

Kenny
Hastings

4:00 PM CrossFit

7:47

16

Eric
Olinger

12:00 PM CrossFit

8:06

205 - Math Difficulty

17

Private

5:30 AM CrossFit

8:17

18

Colby
Wollak

4:00 PM CrossFit

8:54

135, 165,195,225,255

19

Kyle
Baker

5:30 PM CrossFit

13:34

135/185/215/235/275

20

Al
Moody

5:30 AM CrossFit

0:00

5:51 total

21

Patrick
Mizzell

8:30AM CrossFit Class

4:29

light weight for fat man

22

Jay
Parkhurst

5:30 PM CrossFit

5:02

75,95,115,135,145

22

Jonah
Johnston

4:00 PM CrossFit

5:02

first day back in 2 months

23

Ryan
Snitker

4:00 PM CrossFit

5:12

115,135,155,175,195 - should have went a little heavier

24

Bernard
Tripp

6:30 AM CrossFit

5:16

25

Brad
Topper

5:30 PM CrossFit

6:32

125#

26

Josh
Roberts

5:30 PM CrossFit

6:35

95/115/135/155/175

27

Daniel
Leatherman

5:30 AM CrossFit

7:50

75/95/115/135/155

27

Lee
Blackwelder

5:30 PM CrossFit

7:50

135

28

Roger
Mason

9:30 AM CrossFit

0:00

155#

Female Clients

1

Kelly
Nouri

8:30AM CrossFit Class

4:10

2

Jennifer
Pridmore

5:30 PM CrossFit

4:24

35, 40, 45, 50, 55

3

Cambell
Vander Haar

4:00 PM CrossFit

4:59

85, 100, 115, 130, 150

4

Jenn
Warcola

8:30AM CrossFit Class

5:05

65,75,85,100,115

5

chelsea
snitker

4:00 PM CrossFit

5:14

55,60,65,70,75

6

Miranda
Morales

8:30AM CrossFit Class

5:29

65 70 80 95 105

7

Cambell
Vander Haar

12:00 PM CrossFit

5:32

95, 115, 135, 155, 175

8

Katie
Tuttle

4:00 PM CrossFit

5:43

55/70/80/95/105 (125 max)

9

Jennifer
Eckard

9:30 AM CrossFit

7:33

50/60/75/85/95

10

Lauran
Stump

5:30 AM CrossFit

7:57

7.57-55,66,75,85,95

11

Rhonda
Halford

6:30 AM CrossFit

4:45

80 lbs

12

stevi
harmon

4:00 PM CrossFit

4:48

25/30/35/40/45

13

Rebecca
Karner

4:00 PM CrossFit

5:00

14

Eva
Lachapelle

4:00 PM CrossFit

5:15

20/25/25/30/30

15

Jacki
Collins

8:30AM CrossFit Class

5:31

35-45-55-65-75

16

JULIA
SILVA

9:30 AM CrossFit

6:28

65,75,80,85,95

17

Emily
Wagner

8:30AM CrossFit Class

7:50

45,45,50,55,65

18

Alyson
Knight

5:30 PM CrossFit

0:00

5:17 (i think) 85,95,105,115,135

18

Emma
Mason

9:30 AM CrossFit

0:00

Added wrong and forgot :\