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3-Position Cleans

Metcon

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Workout

09/12/2019

Weightlifting

3-Position Cleans (1 Complex EOMOM for 12 Minutes )

Hip / Knee/ Floor
Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8

Workout of the Day

Metcon (AMRAP - Reps)

E2MOM for 14 Minutes
10 Power Snatches (75/55, Rx+=95/65)
Max Pull-ups (Rx+=Chest-to-bar)

Within the first 2 minutes, complete 10 power snatches then in the remaining time complete as many pull-ups as possible. Repeat this, every 2 minutes, for a total of 7 rounds. Score is total pull-ups completed.

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

Whiteboard:

Thursday, September 12, 2019

Male Clients

1

Aaron
Coash

5:45PM CrossFit

1 x 1 @ 235 lbs

2

Cameron
Reeves

5:30AM CrossFit

1 x 1 @ 215 lbs

165, 185, 195, 205

3

Jorge
Rojas

5:45PM CrossFit

1 x 1 @ 195 lbs

4

Chase
Young

4:30PM CrossFit

1 x 1 @ 165 lbs

4

Seth
McClellan

5:30AM CrossFit

1 x 1 @ 165 lbs

4

Shawn
Rice

5:45PM CrossFit

1 x 1 @ 165 lbs

failed @ 175

5

jaime
zamora

4:30PM CrossFit

1 x 1 @ 155 lbs

5

Nick
Davidson

4:30PM CrossFit

1 x 1 @ 155 lbs

95,95,115,115,135,155

6

Michal
Morelos

4:30PM CrossFit

1 x 1 @ 135 lbs

shoulder

7

Raine Corado
l

5:45PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Leah
Smith

5:30AM CrossFit

1 x 1 @ 165 lbs

2

Tracy
May

8:30AM CrossFit

1 x 1 @ 145 lbs

3

Brooke
Silverthorn

5:45PM CrossFit

1 x 1 @ 140 lbs

4

Ashley
Reeves

CrossFit: 6:45 PM

1 x 3 @ 135 lbs

late from open house, didnt warm up

5

Annalisa
Delao

5:45PM CrossFit

2 x 1 @ 115 lbs

6

Melissa
McClellan

5:30AM CrossFit

1 x 1 @ 105 lbs

7

Jeannie
Bennett

8:30AM CrossFit

1 x 1 @ 85 lbs

7

jesica
rice

5:45PM CrossFit

1 x 1 @ 85 lbs

8

Dana
Forehand

4:30PM CrossFit

6 x 24 @ 25 lbs