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Components

Cluster

Clean

Metcon

Settings

Workout

**Heavy Singles**

Warm-up

Run 400m

Then, 2 Rounds;
20 Banded Lateral Steps
10 Single Arm Dumbbell Strict Press (per side)
10 GHD Hip Extensions

Then, coach led barbell warm-up/breakdown of the Cluster.

Strength

Cluster (1 Rep Every 1:15 x 8)

Clean into a Thruster

Details:
Slowly increasing in weight to a heavy single.

After the 8th round, we will continue to increase in load as we change the movement from a cluster to a squat clean.

Clean (1 Rep every 1:15 x 10)

Details:
Continuing from the heaviest cluster, increase in load slowly to a heavy single Squat Clean.

Metcon

Metcon (AMRAP - Rounds and Reps)

7 Minute AMRAP:
7/5 Calories (your choice)
10 Perfect Push-ups
15 Air Squats

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

Whiteboard:

Monday, October 11, 2021

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 230 lbs

Failed 245

2

Spencer
Baker

5pm CrossFit

1 x 1 @ 215 lbs

3

Nate
Cobb

12pm CrossFit

1 x 1 @ 212 lbs

4

Aaron
Hart

6am CrossFit

1 x 1 @ 205 lbs

5

Laith
Quntar

5pm CrossFit

1 x 1 @ 195 lbs

5

Mike
Tighe

4pm CrossFit

1 x 1 @ 195 lbs

6

Jericho
Urmenita

7pm CrossFit

1 x 1 @ 190 lbs

7

Brandon
Thorsten

4pm CrossFit

1 x 1 @ 186 lbs

8

Eric
Otero

4pm CrossFit

1 x 1 @ 185 lbs

8

Ryan
Keith

12pm CrossFit

1 x 1 @ 185 lbs

9

Troy
Taylor

4pm CrossFit

1 x 1 @ 175 lbs

10

Pat
Paszt

5pm CrossFit

1 x 1 @ 170 lbs

11

Alexander
Pulido

4pm CrossFit

1 x 1 @ 165 lbs

11

Brian
Kalmenson

6am CrossFit

1 x 1 @ 165 lbs

11

John
King

12pm CrossFit

1 x 1 @ 165 lbs

12

Ryan
Gift

6am CrossFit

1 x 1 @ 135 lbs

13

Ryan
Holcombe

7pm CrossFit

1 x 1 @ 125 lbs

14

Christian
Lopez

7am CrossFit

1 x 1 @ 115 lbs

14

Robby
Tabellija

12pm CrossFit

1 x 1 @ 115 lbs

15

Gary
Waldrop

6am CrossFit

1 x 1 @ 95 lbs

15

John
Hibbard

6am CrossFit

1 x 1 @ 95 lbs

15

Sohit
Gulati

4pm CrossFit

1 x 1 @ 95 lbs

16

Robert
Johnson

6pm CrossFit

1 x 1 @ 90 lbs

17

Emilio
Lee

12pm CrossFit

8 x 1 @ 65 lbs

10 lbs each side 45 lbs barbell I did 8 sets. Progressive overloa...

Female Clients

1

Heather
Spears

7pm CrossFit

1 x 1 @ 160 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 1 @ 140 lbs

3

Patrisha
Wilson

12pm CrossFit

1 x 1 @ 120 lbs

Ended but light

4

Maria
Mercado

6pm CrossFit

1 x 1 @ 115 lbs

4

Priscilla
Villarreal

5pm CrossFit

1 x 1 @ 115 lbs

Could go heavier

4

Steph
Jarosz

8am CrossFit

1 x 1 @ 115 lbs

5

Amanda
Carson

12pm CrossFit

1 x 1 @ 110 lbs

5

Jenny
Hart

6am CrossFit

1 x 1 @ 110 lbs

6

Alissa
Cobb

8am CrossFit

1 x 1 @ 105 lbs

6

Private

5pm CrossFit

1 x 1 @ 105 lbs

6

Madison
Rickard

5pm CrossFit

1 x 1 @ 105 lbs

6

Rachael
Hoffman

4pm CrossFit

1 x 1 @ 105 lbs

7

Donica
Ryder ⛵️

12pm CrossFit

1 x 1 @ 100 lbs

8

Vienna
Kaiser

8am CrossFit

1 x 1 @ 91 lbs

9

Claudia
Chaloner

4pm CrossFit

1 x 1 @ 88 lbs

10

Emily
Small

7am CrossFit

1 x 1 @ 85 lbs

10

Hollie
Tkac

6pm CrossFit

1 x 1 @ 85 lbs

11

Fey
Cordova Quinto

7am CrossFit

1 x 1 @ 80 lbs

12

Becca
Chang

4pm CrossFit

1 x 1 @ 75 lbs

12

Leah
Legner

4pm CrossFit

1 x 1 @ 75 lbs

13

Kortnie
Perez

12pm CrossFit

1 x 1 @ 65 lbs

14

Cristina
Epenesa

4pm CrossFit

1 x 1 @ 55 lbs

Awkward af 😅. Still learning the move.

15

Kaylyn
Gettinger

5pm CrossFit

1 x 1 @ 54 lbs