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Components

Clean Pull

Clean High-Pull

Power Clean

Fish Out of Water

Settings

Workout

9/4/19

Weightlifting

Clean Pull (3x3 climbing)

Clean Pull

3 Sets of 3

Set 1: 60%
Set 2: 65%
Set 3: 70%

*work off of blocks or plates with barbell knee level like yesterday.
work off of your 1RM clean (power or squat, whichever is heavier).

Clean High-Pull (3x3 across)

3 Sets of 3

All Sets: 65%

*off blocks as well, mid knee
*not intended to be heavy.
*1RM Clean

Power Clean

Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50%
Set 2: 53%
Set 3: 56%
Set 4: 59%
Set 5: 62%
Sets 6-8: 65%

*off the box, working off of 1 RM power clean

Metcon

Fish Out of Water (Time)

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

ADV RX 155/105
RX 135/95

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

Whiteboard:

Wednesday, September 04, 2019

Male Clients

1

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 135 lbs

1

Colby
Wollak

4:00 PM CrossFit

1 x 3 @ 135 lbs

1

Darius
Nouri

8:30AM CrossFit Class

1 x 3 @ 135 lbs

1

Kenny
Hastings

4:00 PM CrossFit

1 x 3 @ 135 lbs

1

Scotty
In Route

8:30AM CrossFit Class

1 x 3 @ 135 lbs

1

Todd
Mehrmann

4:00 PM CrossFit

1 x 3 @ 135 lbs

2

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 125 lbs

2

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 125 lbs

2

Lee
Blackwelder

5:30 PM CrossFit

1 x 3 @ 125 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 115 lbs

4

Danny
Eckard

6:30 AM CrossFit

1 x 3 @ 105 lbs

4

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 105 lbs

5

Al
Moody

5:30 AM CrossFit

1 x 3 @ 95 lbs

5

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 95 lbs

5

Jordan
Calhoun

8:30AM CrossFit Class

1 x 3 @ 95 lbs

5

Ken
Buckstad

5:30 AM CrossFit

1 x 3 @ 95 lbs

6

Aron
Gibson

4:00 PM CrossFit

1 x 3 @ 85 lbs

6

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 85 lbs

6

Patrick
Dollak

9:30 AM CrossFit

1 x 3 @ 85 lbs

7

Joel
Barrio

4:00 PM CrossFit

1 x 3 @ 60 lbs

8

Ben
Mustian

4:00 PM CrossFit

3 x 3 @ 55 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 3 @ 135 lbs

2

Alyson
Knight

4:00 PM CrossFit

1 x 3 @ 125 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 3 @ 115 lbs

4

Jenn
Warcola

9:30 AM CrossFit

1 x 3 @ 105 lbs

4

Jill
Olinger

12:00 PM CrossFit

1 x 3 @ 105 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 3 @ 90 lbs

5

Rebecca
Karner

4:00 PM CrossFit

1 x 3 @ 90 lbs

6

Cindy
Mustian

4:00 PM CrossFit

1 x 3 @ 75 lbs

6

Emily
Wagner

4:00 PM CrossFit

1 x 3 @ 75 lbs

6

Mary
Mason

9:30 AM CrossFit

1 x 3 @ 75 lbs

6

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 75 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 70 lbs

8

Miranda
Morales

8:30AM CrossFit Class

1 x 3 @ 0 lbs