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Squat Clean Complex

Metcon

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Workout

Monday, October 1, 2018

#NeverMissAMonday

Warm-up

12 Min EMOM
   MIn 1 - 45s Bike or Row
   Min 2 - 5 Slow Sumo Squats
   Min 3 - 45s Bike or Row
   Min 4 - 5 Good Mornings + 5 Elbow Rotations + 5 Front Squats (empty barbell)

Weightlifting

Squat Clean Complex (1 Complex EMOM)

10 Min EMOM
*Min 1 - 3 Position Squat Cleans @60%
*Min 2 - 3 Position Squat Cleans @63%
*Min 3 - 3 Position Squat Cleans @66%
*Min 4 - 3 Position Squat Cleans @69%

*Mins 5-10 - 2 Position Squat Cleans (building each min to AHAP)

3 Position Clean = High Hang Squat Clean, Hang Squat Clean, Squat Clean

2 Position = Hang Squat Clean, Squat Clean

Metcon

Metcon (AMRAP - Reps)

12 Min AMRAP
   2 DB Burpee Deadlift
   2 DB Hang Power Clean
   2 DB Push Press
   4-4-4, 6-6-6, etc.

            Rx = 35/25 DB
            Rx+ = 50/35 DB

*Increase each movement by 2 reps each round.

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

Whiteboard:

Monday, October 01, 2018

Male Clients

1

Eric
Knudsen

9:30 AM CrossFit

1 x 1 @ 255 lbs

2

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 1 @ 215 lbs

3

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 1 @ 210 lbs

4

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 1 @ 205 lbs

5

Patrick
Elsasser

6:00 AM CrossFit

1 x 1 @ 175 lbs

125/130/135/140/145/150/155/160/165/175

6

Edward
Bennett

4:00 PM CrossFit

1 x 1 @ 165 lbs

6

Steve
Loner

9:30 AM CrossFit

1 x 1 @ 165 lbs

7

Andre
Bernard

6:00 PM CrossFit

1 x 1 @ 135 lbs

7

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 1 @ 135 lbs

7

John
Harris

6:00 PM CrossFit

1 x 1 @ 135 lbs

7

Josh
Gansch

6:00 PM CrossFit

1 x 1 @ 135 lbs

8

Dawson “DJ”
Saathoff

5:00 AM CrossFit

3 x 2 @ 125 lbs

9

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 1 @ 115 lbs

10

Danny
Martinez

4:00 PM CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Angela
Young

12:00 PM CrossFit Advance...

1 x 1 @ 150 lbs

2

Ashley
Fiala

12:00 PM CrossFit Advance...

1 x 1 @ 140 lbs

2

Coach
Jaime

8:30 AM CrossFit

1 x 1 @ 140 lbs

went up by 5# every min

3

Jayme
Crist

8:30 AM CrossFit

1 x 1 @ 130 lbs

3

Jayme
Pilon

9:30 AM CrossFit

1 x 1 @ 130 lbs

3

Kerri
Evans

5:00 PM CrossFit

1 x 1 @ 130 lbs

4

Drienna
Green

9:30 AM CrossFit

1 x 1 @ 125 lbs

4

Mallory
Thompson

5:00 PM CrossFit

1 x 1 @ 125 lbs

4

Nikki
Saavedra

5:00 AM CrossFit

1 x 1 @ 125 lbs

5

Private

12:00 PM CrossFit Advance...

1 x 1 @ 120 lbs

5

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 1 @ 120 lbs

6

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 115 lbs

7

Coach
K

12:00 PM CrossFit Advance...

1 x 1 @ 110 lbs

8

Natalia “Nati”
Bernard

6:00 PM CrossFit

1 x 1 @ 105 lbs

8

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 105 lbs

9

Ann
Kent

9:30 AM CrossFit

1 x 1 @ 100 lbs

9

Britnee
Fradd

5:00 PM CrossFit

1 x 1 @ 100 lbs

9

Courtney
Lypps

5:00 PM CrossFit

1 x 1 @ 100 lbs

9

Gabby
Vizcaino

4:00 PM CrossFit

1 x 1 @ 100 lbs

10

Renetta
Johnson

9:30 AM CrossFit

1 x 1 @ 90 lbs

HHC, HC, Clean No Squats

10

Sheri
Koch

6:00 AM CrossFit

1 x 1 @ 90 lbs

11

Bautista “B”
Spears

9:30 AM CrossFit

1 x 1 @ 85 lbs

11

Yianoula
“Nola” Warne

6:00 AM CrossFit

1 x 1 @ 85 lbs

12

Debbie
Currlin

6:00 AM CrossFit

1 x 1 @ 80 lbs

13

Ayleah
Alejandre

5:00 AM CrossFit

1 x 1 @ 75 lbs

DNF- Power back spasms

13

Beth
Johnson

4:00 PM CrossFit

1 x 1 @ 75 lbs

14

Private

6:00 AM CrossFit

1 x 1 @ 70 lbs

15

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 1 @ 65 lbs

15

Jill
Mercado

5:00 PM CrossFit

1 x 1 @ 65 lbs

15

Maki
Garcia

6:00 PM CrossFit

1 x 1 @ 65 lbs

15

Michelle
Kibby

4:00 PM CrossFit

1 x 1 @ 65 lbs

16

Shannyn
Bustamante

4:00 PM CrossFit

1 x 1 @ 60 lbs

17

Sara
Kinch

4:00 PM CrossFit

1 x 1 @ 50 lbs

18

Joslyn
Bustamante

4:00 PM CrossFit

1 x 1 @ 35 lbs

19

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 1 @ 30 lbs

20

Jellian
Martinez

4:00 PM CrossFit

65 x 1 @ 0 lbs

did all rounds at 65#