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Components

Metcon

Hang Clean + Jerk

Settings

Workout

I'm the Man

Warm-up

2 Rounds:
1:00 Ski
25 Single or Double Unders
10 Cuban Press (Very Light)

then..

Build to Power Snatch Weight

Metcon

Metcon (Time)

Complete 7 Rounds For Time:
7 Power Snatches (115/80)
49 Double-Unders

TARGET SCORE
Target Time: Sub 10 Minutes

Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY! We want consistent round times and smooth movement throughout this entire workout!

How it should Feel:
This one is going to light up your forearms and heart rate! Be ready for the burn!!

Weightlifting

Hang Clean + Jerk (2,2,1,1,1,1)

*Based off of your 1-RM Clean and Jerk.

2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

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

Whiteboard:

Wednesday, August 03, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

8:13

UB Snatches.

2

PJ
Kearn

CrossFit: 6:15 PM

13:55

3

Jerry
Sipe

CrossFit: 6:15 AM

0:00

2rds + 10reps

4

Chuck
Lambertz

CrossFit: 6:15 AM

11:01

95#/su unbroken snatch

5

Justin
Ferrell

CrossFit: 5:15 AM

11:39

6

Joshua
Meyer

CrossFit: 6:15 AM

12:28

75#, su

7

Keagan
Boyd

CrossFit: 5:15 PM

14:07

SU

8

Kale
Katt

CrossFit: 6:15 PM

14:28

ub 115#, SUs

9

Allan
Jackson

CrossFit: 5:15 AM

15:00

6 rounds, 115# and single under

9

Luke
Lister

CrossFit: 5:15 AM

15:00

Time cap/ 6 rds @ 95

10

Brad
Robert

CrossFit: 6:15 AM

15:36

rx. finish 15:45. fuck the fucking shit string

11

Seth
Eubanks

CrossFit: 6:15 AM

0:00

Female Clients

1

Monteene
Carter

Remote Athlete

12:37

2

Kayla
Garst

CrossFit: 6:15 PM

13:47

85#

3

Mallory
Robert

CrossFit: 5:15 PM

14:16

4

Candace
Lister

CrossFit: 5:15 AM

16:20

Ouch! At time cap had 51 reps left

5

Private

CrossFit: 6:15 PM

9:47

6

Megan
Katt

CrossFit: 5:15 PM

11:42

65# snatch to work on form, singlesx2

7

Amber
Lambertz

CrossFit: 5:15 PM

12:25

80#, su

8

Cynthia
Atwell

CrossFit: 6:15 AM

12:54

55, su

9

Kacey
Roe

CrossFit: 5:15 AM

12:59

su, 55#

10

Jolene
Pfeil

CrossFit: 5:15 AM

14:10

75# cleans, su

11

Jill
Krier

CrossFit: 5:15 AM

14:27

#65

12

Anna
Jackson

CrossFit: 5:15 AM

15:00

55 singles on 6th round

13

Leah
Loring

CrossFit: 5:15 PM

15:16

14

Sharon
Klima

CrossFit: 5:15 AM

16:01

40#, su