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Components

Power Clean

Metcon

Settings

Workout

Thursday

Warm-up

10 mins

Weightlifting

25 mins

E2MOM for 8 sets
2 Clean Lift-Offs with Pause at Knees + 2 Clean Pulls + 2 Power Cleans + 2 Front Squats
*Sets 1-3 – 70-75% of 1RM Clean
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%

Power Clean (3x2@70-75%, 3x2@75-80%, 2x2@80-85% of 1RM Clean)

Power Clean

Metcon

Metcon (10 Rounds for reps)

10 min ALT EMOM
Min 1: 2 Rounds of The Chief (3 Power Cleans (135/95) + 6 Push-ups + 9 Air Squats
Min 2: 50 DU

2 rounds of Chief = 36 reps

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

Whiteboard:

Thursday, October 05, 2017

Male Clients

1

Jake
Jerles

5:00 PM CrossFit

2 x 2 @ 255 lbs

225,245

2

Gary
Blount

5:00 PM CrossFit

2 x 2 @ 245 lbs

3

Carlos
Jara

5:00 PM CrossFit

2 x 2 @ 165 lbs

4

Joey
White

5:00 PM CrossFit

2 x 2 @ 155 lbs

4

Michael
Eannone

6:00 PM CrossFit

2 x 2 @ 155 lbs

4

Todd
McDaniel

6:00 AM CrossFit

2 x 2 @ 155 lbs

5

Alan
Tucker

6:00 PM CrossFit

2 x 2 @ 145 lbs

6

Young
Kim

5:00 PM CrossFit

2 x 2 @ 135 lbs

7

Jacob
Gloudemans

6:00 PM CrossFit

2 x 2 @ 125 lbs

8

Jose
Aguayo

11:00 AM CrossFit

1 x 2 @ 165 lbs

missed front squats in complex

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

2 x 2 @ 115 lbs

2

Esther
Aguayo

11:00 AM CrossFit

5 x 2 @ 110 lbs

3

Caitlin
Woodrow

6:00 PM CrossFit

2 x 2 @ 95 lbs

4

Private

6:00 PM CrossFit

2 x 2 @ 90 lbs

5

Cassie
Chadwell

6:00 PM CrossFit

8 x 2 @ 85 lbs

Form

5

Alyssa
Carlson

6:00 PM CrossFit

2 x 2 @ 85 lbs

5

Jenny
Rosas

5:00 PM CrossFit

2 x 2 @ 85 lbs

5

Kelsey
Hight

6:00 AM CrossFit

2 x 2 @ 85 lbs

5

Rachel
Klahr

6:00 PM CrossFit

2 x 2 @ 85 lbs

6

Cara
Stutts

6:00 PM CrossFit

2 x 2 @ 80 lbs

6

Ivette
Morales

9:00 AM CrossFit

2 x 2 @ 80 lbs

7

Fanny
B Roberts

5:00 PM CrossFit

2 x 2 @ 70 lbs

8

Omayra
Rosa

9:00 AM CrossFit

2 x 2 @ 55 lbs

9

Laura
Sandy

5:00 PM CrossFit

1 x 1 @ 95 lbs

85, 95