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Components

Power Clean + Hang Clean

Metcon

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Workout

Clean Complex | WOD 8/23/19

Power Clean + Hang Clean (1 set EMOM for 12 min)

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 minutes:

8 DB Burpees, 35/20#
12 DB Box Step Overs, 35/20#, 24/20"
16 Renegade Rows (no push-up), 35/20#

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

Whiteboard:

Friday, August 23, 2019

Male Clients

1

Sam
Gulland

CrossFit: 4:45 PM

1 x 1 @ 235 lbs

2

Frank
Wisnieski

CrossFit: 5:45 PM

1 x 1 @ 225 lbs

2

Jess
Achenbach

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

2

Kyle
O’Donnell

CrossFit: 6:00 AM

1 x 1 @ 225 lbs

fast!

2

Private

CrossFit: 5:45 PM

1 x 1 @ 225 lbs

3

Bryan
Duffy

CrossFit: 6:00 AM

1 x 1 @ 215 lbs

4

Jhony
Habbouche

CrossFit: 4:45 PM

1 x 1 @ 205 lbs

5

Daniel
Nappier

CrossFit: 8:00 AM

1 x 1 @ 195 lbs

6

DJ
Hamilton

CrossFit: 5:45 PM

1 x 1 @ 185 lbs

6

John
Jesus

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

6

Tommy
Terrell

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

7

Nick
Myers

CrossFit: 8:00 AM

1 x 1 @ 175 lbs

8

Private

CrossFit: 6:00 AM

1 x 1 @ 165 lbs

9

Adam
Griggs

CrossFit: 6:00 AM

1 x 1 @ 145 lbs

9

David
Cordoba

CrossFit: 8:00 AM

1 x 1 @ 145 lbs

Female Clients

1

Marissa
Mitrovic

CrossFit: 8:00 AM

1 x 1 @ 160 lbs

2

Jackie
Marks

CrossFit: 12:00 PM

1 x 1 @ 150 lbs

3

Tracy
Sandau

CrossFit: 4:45 PM

1 x 1 @ 135 lbs

4

Stephanie
Carra

CrossFit: 8:00 AM

1 x 1 @ 105 lbs

5

Abbi
Wood

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

5

Nicole
Huebner

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

6

Kelsey
Hamilton

CrossFit: 5:45 PM

1 x 1 @ 85 lbs

6

Srija
John

CrossFit: 5:45 PM

1 x 1 @ 85 lbs

7

Pam
Finney

CrossFit: 6:00 AM

1 x 1 @ 70 lbs

8

Gabi
Dancha

CrossFit: 12:00 PM

1 x 1 @ 65 lbs

9

Christine
Argenbright

CrossFit: 6:00 AM

1 x 1 @ 45 lbs