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Components

Power Clean

Metcon

Settings

Workout

Ring Dips, Power Cleans, and a Burpee MU buy-in

Warm-up

400m Run
10 Walking Toe Touches
5 Double Pushup Inchworms
10 Scap Pullups
15 Banded Low Ext. Rotations / side
10 PVC Passes
10 PVC GHD Hip Extensions
1:00 PVC Front Rack Stretch / side
10 Good Mornings (45/35)

Strength

Power Clean (1 EMOM x 10)

Increasing weight throughout

Metcon

Metcon (AMRAP - Rounds and Reps)

12 min AMRAP of:
10 Ring Dips
10 Power Cleans (135/95)
* Buy-In: 15 Burpee Ring Muscle-ups

Sub 30 Double Pushup Burpees for the Burpee Ring Muscle-ups if needed.
Scale Ring Dips so you can start with 10 unbroken. Scale Ring Dips down to Bar Dips, Banded Bar Dips, Bench Dips, Pushups.
Power Clean weight should be a weight you can touch and go at least 5 on.

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

Whiteboard:

Saturday, August 25, 2018

Male Clients

1

Mike
Tighe

10:30am CrossFit

1 x 1 @ 245 lbs

255 fail

2

Private

9:30am CrossFit

1 x 1 @ 225 lbs

3

Nate
Cobb

10:30am CrossFit

1 x 1 @ 205 lbs

3

Tom
Brown

10:30am CrossFit

1 x 1 @ 205 lbs

4

Lenny
T

10:30am CrossFit

1 x 1 @ 190 lbs

4

Ryan
Figuerado

9:30am CrossFit

1 x 1 @ 190 lbs

5

Chris
Christian

9:30am CrossFit

1 x 1 @ 185 lbs

5

Jaimeson
Pollen

9:30am CrossFit

1 x 1 @ 185 lbs

5

Moyzes
Dias

10:30am CrossFit

1 x 1 @ 185 lbs

6

Private

9:30am CrossFit

1 x 1 @ 175 lbs

7

Mark
Davis

9:30am CrossFit

1 x 1 @ 145 lbs

8

Moe
Mubarak

9:30am CrossFit

1 x 1 @ 125 lbs

9

Jet
Javelet

10:30am CrossFit

1 x 1 @ 115 lbs

10

Jay
Cortez

10:30am CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Alicia
Dolan

9:30am CrossFit

1 x 2 @ 120 lbs

1

Kait
Pollen

9:30am CrossFit

1 x 1 @ 120 lbs

1

Katrin
Henricksen

9:30am CrossFit

1 x 1 @ 120 lbs

2

Megan
Gibbings

10:30am CrossFit

1 x 1 @ 110 lbs

3

Alissa
Cobb

10:30am CrossFit

1 x 1 @ 95 lbs

4

Theresa
Brinsa

9:30am CrossFit

1 x 1 @ 80 lbs

4

Wifey
(aka Chris ...

10:30am CrossFit

1 x 1 @ 80 lbs

HHC

5

Libby
Lefanowicz

10:30am CrossFit

1 x 1 @ 70 lbs

6

Thuong
Ton

10:30am CrossFit

1 x 1 @ 60 lbs