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Hang Squat Clean

Metcon

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Workout

Tue, Sep 19

Weightlifting

Hang Squat Clean (03 Reps EOMOM for 10 Minutes )

Start at 60% of your 1RM and build each set to AHAP.

Workout of the Day

Metcon (4 Rounds for reps)

Tabata!
Calorie Row
Hang Clean & Jerk (95/65, Rx+=135/95)
Russian Twist (L/R=2, 25/15 plate)
Kettlebell Swings (53/35)

Record TOTAL Reps each Round

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

Whiteboard:

Tuesday, September 19, 2023

Male Clients

1

Dalton
Bell

CrossFit: 8:30 AM

1 x 3 @ 185 lbs

1

jonathan
day

CrossFit: 8:30 AM

1 x 3 @ 185 lbs

2

Brock
Birkenfeld

CrossFit: 4:30 PM

1 x 3 @ 155 lbs

2

James
Barger

CrossFit: 5:30 AM

1 x 3 @ 155 lbs

2

Jeremy
Nix

CrossFit: 8:30 AM

1 x 3 @ 155 lbs

2

kyle
lawles

CrossFit: 5:30 AM

1 x 3 @ 155 lbs

2

Matt
Bratcher

CrossFit: 5:30 AM

1 x 3 @ 155 lbs

2

Matthew
Manley

CrossFit: 5:30 AM

1 x 3 @ 155 lbs

3

Matt
Stroever

CrossFit: 6:00 PM

1 x 3 @ 145 lbs

4

Casey
Alley

CrossFit: 5:30 AM

1 x 3 @ 105 lbs

5

Boone
Davis

CrossFit: 4:30 PM

1 x 3 @ 45 lbs

Female Clients

1

Dana
Forehand

CrossFit: 5:30 AM

1 x 3 @ 130 lbs

2

Amelia
Wright

CrossFit: 4:30 PM

1 x 3 @ 115 lbs

3

Ashleigh
Laugesen

CrossFit: 4:30 PM

1 x 3 @ 105 lbs

3

Francie
Chapman

CrossFit: 4:30 PM

1 x 3 @ 105 lbs

3

jesica
rice

CrossFit: 5:30 AM

1 x 3 @ 105 lbs

3

Tracy
May

CrossFit: 8:30 AM

1 x 3 @ 105 lbs

4

Stephanie
Stroever

CrossFit: 6:00 PM

1 x 3 @ 90 lbs

5

Adri
Bratcher

CrossFit: 5:30 AM

1 x 3 @ 85 lbs

power

6

Jenn
Manuszak

CrossFit: 8:30 AM

1 x 3 @ 75 lbs

6

Mallory
Wright

CrossFit: 4:30 PM

1 x 3 @ 75 lbs

6

Natalia
Robinson

CrossFit: 4:30 PM

1 x 3 @ 75 lbs

7

Kati
Alley

CrossFit: 5:30 AM

1 x 3 @ 65 lbs

8

Christi
Sames

CrossFit: 8:30 AM

1 x 3 @ 55 lbs

9

holly
griffin

CrossFit: 8:30 AM

1 x 3 @ 45 lbs