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Components

Power Clean

Metcon

Metcon

Metcon

Settings

Workout

Tuesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Power Clean (4)

Power Clean

Power Clean
4 Rounds
:90 on
:90 off
Singles @ 80-85%
Drop and Reset
Even though we want you to get as many reps as possible in the time window, we still want you to take the extra split second to set up perfectly before each rep. This in itself is a skill to improve upon. The drop and reset is mandatory.

Metcon

Metcon (Time)

30 Power Snatch 75/55lbs
30 HSPU
20 Power Snatch 95/65lbs
20 HSPU
10 Power Snatch 115/75lbs
10 HSPU
Just go. A quick break in the first round won’t kill you, but you should be treating this more like a sprint than an exercise in pacing.

15min Cap

Scale Accordingly

Metcon (Time)

30 Power Snatch 75/55lbs
30 HSPU
20 Power Snatch 95/65lbs
20 HSPU
10 Power Snatch 115/75lbs
10 HSPU
Just go. A quick break in the first round won’t kill you, but you should be treating this more like a sprint than an exercise in pacing.

15min Cap

Scale Accordingly

Extra Credit

Metcon (5 Rounds for reps)

5 Max Bar Muscle Ups Sets
Rest between sets must be done on the Assault Bike
We’re training your ability to still perform "work" while you recover from a movement that depends on the same group of muscles. Rest as needed.

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

Whiteboard:

Tuesday, September 03, 2019

Male Clients

1

Jonathan
Longdon

AM WOD 5:30

4 x 40 @ 215 lbs

10/11/11/9

2

Eric
Glarborg

AM WOD 11:30

4 x 10 @ 195 lbs

3

Jon
Bender

PM WOD 5:30

2 x 9 @ 210 lbs

4

Travis
Rawlins

PM WOD 6:30

4 x 9 @ 185 lbs

5

Mark
Fuentes

PM WOD 4:30

4 x 8 @ 205 lbs

5

Private

PM WOD 5:30

4 x 8 @ 205 lbs

6

Josh
Meeks

PM WOD 4:30

4 x 12 @ 135 lbs

12,11,11,14 @ 135lb

7

Pete
Bosler

AM WOD 11:30

4 x 10 @ 145 lbs

8

Andy
Relford

PM WOD 5:30

4 x 7 @ 205 lbs

7 reps, 6 reps, 6 reps,7 reps

8

marcus
ardiel

AM WOD 6:30

4 x 7 @ 205 lbs

9

Mark
Smith

AM WOD 5:30

4 x 6 @ 225 lbs

24 total 225# HPC

10

Colton
Deeter

PM WOD 6:30

4 x 7 @ 185 lbs

8/7/7/7

11

Matthew
Long

AM WOD 5:30

4 x 7 @ 155 lbs

Female Clients

1

Carly
Newlands

PM WOD 3:30

4 x 40 @ 185 lbs

9,10,11,10

2

Savanna
Yaegle

PM WOD 5:30

4 x 31 @ 155 lbs

3

Samantha
Jaramillo

PM WOD 3:30

4 x 40 @ 120 lbs

12, 10, 9, 9

4

Kelli
Watkins

PM WOD 4:30

4 x 32 @ 140 lbs

9, 7, 8, 8

5

Angelica
Lopez

AM WOD 11:30

4 x 55 @ 57 lbs

6

Christian
Schramm

PM WOD 4:30

4 x 8 @ 225 lbs

32 reps

7

Private

PM WOD 3:30

4 x 10 @ 125 lbs

8

Jonnie
Ghahate

PM WOD 5:30

4 x 8 @ 95 lbs

9

Abby
Bassie

PM WOD 6:30

4 x 7 @ 75 lbs