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Components

Power Clean

Metcon

Settings

Workout

8.21.19

Warm Up
3x
25 Dubs or 50 Singles
10 Medball Cleans
10 DB Snatch

Power Clean (Every 1:30 x 10 Sets)

Power Clean

Build to a heavy 3 Reps. Coach led Barbell efficiency tips.

Metcon (AMRAP - Rounds)

Every 5min for x 5 Rounds

10 High Hang Power Snatch(At the hips)
10 KB Step ups(1KB)
200m Run

Coach Tip* Normally these sprint workouts would be stated at doing a weight that can be done unbroken but today i want you to go for it and add some weight on this sprint. I mean like an extra 10lbs maybe. Challenge yourself to move the slightly heavier barbell and still finish the workload per round.

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, August 21, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

1 x 3 @ 260 lbs

2

Donnie
Keller

8:00 am CrossFit

1 x 3 @ 215 lbs

2 @ 225

3

Jeff
Freedman

11:45 AM CrossFit

1 x 3 @ 205 lbs

2@225

4

Austin
Jennings

5:30 pm CrossFit

1 x 3 @ 195 lbs

5

Dylan
Placher

6:30 pm CrossFit

1 x 3 @ 190 lbs

6

Costa
Poulias

8:00 am CrossFit

1 x 3 @ 185 lbs

6

Josh
Bridge

4:30 pm CrossFit

1 x 3 @ 185 lbs

7

James
Green

6:00 am CrossFit

1 x 3 @ 165 lbs

8

Andy
Hengstebeck

11:45 AM CrossFit

1 x 3 @ 155 lbs

8

Kevin
Potter

11:45 AM CrossFit

1 x 3 @ 155 lbs

9

Diego
Mateo

6:00 am CrossFit

1 x 3 @ 145 lbs

9

Myson
Craft

5:30 pm CrossFit

1 x 3 @ 145 lbs

10

Bobby
Fuentes

8:00 am CrossFit

1 x 3 @ 95 lbs

Female Clients

1

Sarah
Plocharczyk

5:30 pm CrossFit

1 x 3 @ 145 lbs

2

Jean
Schumacher

6:00 am CrossFit

1 x 3 @ 140 lbs

135x3, 125x2, 115x2, 105x2

3

Kelly
Stakely

8:00 am CrossFit

1 x 3 @ 125 lbs

3

Stephanie
Faust

11:45 AM CrossFit

1 x 3 @ 125 lbs

4

Katie
Cook

6:00 am CrossFit

1 x 3 @ 115 lbs

95, 105, 115

5

Ashley
Mandeville

11:45 AM CrossFit

1 x 3 @ 105 lbs

5

Jessica
Wise

8:00 am CrossFit

1 x 3 @ 105 lbs

5

Judy
DaRocha

6:00 am CrossFit

1 x 3 @ 105 lbs

85 lbs, 105 lbs

6

Brittany
Whaley

11:45 AM CrossFit

1 x 3 @ 100 lbs

100 lb

7

Laura
Paradiso

6:00 am CrossFit

1 x 3 @ 95 lbs

65, 70, 75, 80, 85

7

Milee
Ashawad

5:30 pm CrossFit

1 x 3 @ 95 lbs

started at 65

8

Ana
Soundara

6:00 am CrossFit

1 x 3 @ 90 lbs

9

Amy
Carvelli

6:30 pm CrossFit

1 x 3 @ 80 lbs

10

Ann
Placher

6:30 pm CrossFit

1 x 3 @ 70 lbs

10

Savannah
Kushner

5:30 pm CrossFit

1 x 3 @ 70 lbs

11

Nancy
Finch

8:00 am CrossFit

10 x 3 @ 65 lbs

55,55,55,55,55,60,60,65,65,65