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Components
Squat Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
8/30/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5-7pm Open WOD Come When You Can
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (32/12)
Workout
8/30/19
Weightlifting
Squat Clean
Squat Clean
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
All three reps of the complex complete without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee
Based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex
Metcon
Metcon (Time)
3 Rounds:
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
ADV RX (135/95)
RX (115/80)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 30, 2019
Male Clients
1
Dane
Sonnenberg
5-7pm Open WOD Come When ...
1 x 1 @ 246 lbs
2
Colby
Wollak
12:00 PM CrossFit
1 x 1 @ 245 lbs
3
Brandon
Hedrick
5:30 AM CrossFit
1 x 1 @ 235 lbs
4
Jeff
Peck
8:30AM CrossFit Class
1 x 1 @ 225 lbs
4
Derrick
Ledford
8:30AM CrossFit Class
1 x 1 @ 225 lbs
5
Eric
Olinger
12:00 PM CrossFit
1 x 1 @ 210 lbs
5
Hap
Clayton
8:30AM CrossFit Class
1 x 1 @ 210 lbs
6
Alto
Shambles
8:30AM CrossFit Class
1 x 1 @ 205 lbs
6
Private
9:30 AM CrossFit
1 x 1 @ 205 lbs
7
Lanny
Natoli
5-7pm Open WOD Come When ...
1 x 1 @ 195 lbs
8
Brent
Miller
8:30AM CrossFit Class
1 x 1 @ 175 lbs
8
Darius
Nouri
8:30AM CrossFit Class
1 x 1 @ 175 lbs
8
Evan
Mason
12:00 PM CrossFit
1 x 1 @ 175 lbs
8
Jason
Leach
12:00 PM CrossFit
1 x 1 @ 175 lbs
8
Johnny
Quilla
9:30 AM CrossFit
1 x 1 @ 175 lbs
9
Bob
Swadley
8:30AM CrossFit Class
1 x 1 @ 165 lbs
9
Jason
Denis
4:00 PM CrossFit
1 x 1 @ 165 lbs
9
Jordan
Calhoun
9:30 AM CrossFit
1 x 1 @ 165 lbs
9
Josh
Roberts
4:00 PM CrossFit
1 x 1 @ 165 lbs
9
Scotty
In Route
8:30AM CrossFit Class
1 x 1 @ 165 lbs
10
Stephen
Kent
5:30 AM CrossFit
1 x 1 @ 155 lbs
11
Lee
Blackwelder
8:30AM CrossFit Class
1 x 1 @ 145 lbs
failed on 155
11
Mike
Alfred
5:30 AM CrossFit
1 x 1 @ 145 lbs
11
Robert
Johnson
4:00 PM CrossFit
1 x 1 @ 145 lbs
12
Al
Moody
5:30 AM CrossFit
1 x 1 @ 125 lbs
12
Jim
Tuttle
6:30 AM CrossFit
1 x 1 @ 125 lbs
12
Ken
Buckstad
5:30 AM CrossFit
1 x 1 @ 125 lbs
13
Paul
Rafferty
5:30 AM CrossFit
1 x 1 @ 120 lbs
14
Danny
Eckard
6:30 AM CrossFit
1 x 1 @ 115 lbs
only 2 times
15
Aron
Gibson
4:00 PM CrossFit
3 x 1 @ 85 lbs
15
Joey
Hager
5:30 AM CrossFit
1 x 1 @ 85 lbs
16
Joel
Barrio
8:30AM CrossFit Class
6 x 3 @ 75 lbs
hurt my back :(
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
1 x 1 @ 175 lbs
2
Cambell
Vander Haar
4:00 PM CrossFit
1 x 1 @ 155 lbs
3
Alyson
Knight
4:00 PM CrossFit
1 x 1 @ 145 lbs
3
Jill
Olinger
4:00 PM CrossFit
1 x 1 @ 145 lbs
4
Teeter
Miller
8:30AM CrossFit Class
1 x 1 @ 125 lbs
5
Hillary
Ledford
12:00 PM CrossFit
1 x 1 @ 100 lbs
5
Jennifer
Eckard
9:30 AM CrossFit
1 x 1 @ 100 lbs
6
JULIA
SILVA
4:00 PM CrossFit
1 x 1 @ 95 lbs
7
Rebecca
Karner
12:00 PM CrossFit
1 x 1 @ 90 lbs
8
Kate
Conrad
12:00 PM CrossFit
1 x 1 @ 85 lbs
8
Kelly
Nouri
8:30AM CrossFit Class
1 x 1 @ 85 lbs
9
Cindy
Mustian
8:30AM CrossFit Class
1 x 1 @ 35 lbs
60%=25lb; 65%=35lb; 70%=45
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