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Components

3 Point Power Cleans

Metcon

Settings

Workout

Wednesday

Warm-up

12 mins

Dynamic/Barbell Warm-up

Weightlifting

20 mins

Work up to a heavy, but technically sound 3 Position Power Clean
*If you fail then back off 20% & complete 1 to 2 more complexes at that weight
*High Hang - Hang - Floor

3 Point Power Cleans (Work up to heavy rep)

Metcon

Metcon (3 Rounds for reps)

3 min AMRAP
200m Run
Max Front Squats (115/65)

Rest 3 mins

3 min AMRAP
200m Run
Max DU

Rest 3 mins

3 min AMRAP
200m Run
Max Box Jumps (24/20)

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

Whiteboard:

Wednesday, November 04, 2015

Male Clients

1

Justin
Flatt

7:00 PM CrossFit

1 x 1 @ 225 lbs

2

Trent
Guild

5:00 PM CrossFit

1 x 1 @ 205 lbs

3

Nick
Buerger

6:00 PM CrossFit

1 x 1 @ 185 lbs

4

Private

5:00 PM CrossFit

1 x 1 @ 180 lbs

5

Dan
Carley

5:00 AM CrossFit

2 x 1 @ 155 lbs

5

Jason
Cansler

9:00 AM CrossFit

1 x 1 @ 155 lbs

6

Alex
Letham

6:00 AM CrossFit

1 x 1 @ 145 lbs

7

Rodney
Brown

9:00 AM CrossFit

1 x 1 @ 135 lbs

8

Alan
Rosero

11:00 AM CrossFit

1 x 1 @ 125 lbs

9

Michael
Daino

9:00 AM CrossFit

1 x 1 @ 105 lbs

10

Justin
Higbee

5:00 AM CrossFit

1 x 1 @ 85 lbs

11

Frank
Carns

11:00 AM CrossFit

1 x 1 @ 75 lbs

12

Ken
Anderson

7:00 PM CrossFit

5 x 5 @ 45 lbs

Hang and clean work with the bar.

Female Clients

1

Amy
Bullock

5:00 PM CrossFit

1 x 1 @ 125 lbs

ugly 85x2 105 115x2 125 95

1

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 125 lbs

1

Suzanne
Smith

5:00 PM CrossFit

1 x 1 @ 125 lbs

2

Brittany
Dirmann

5:00 AM CrossFit

1 x 1 @ 120 lbs

125-high hang. low hang squatted too low, failed at pos. 3

3

Chenele
Kloc

6:00 PM CrossFit

1 x 1 @ 115 lbs

3

Kelly
Melton

5:00 PM CrossFit

1 x 1 @ 115 lbs

4

Michelle
Shuck

9:00 AM CrossFit

1 x 1 @ 110 lbs

5

Stephanie
Tysinger

9:00 AM CrossFit

1 x 1 @ 105 lbs

6

Wendy
Raider

6:00 PM CrossFit

2 x 1 @ 95 lbs

7

Cassie
Steck

11:00 AM CrossFit

1 x 1 @ 85 lbs

7

Colleen
Beamon

5:00 PM CrossFit

1 x 1 @ 85 lbs

7

Lisa
Hovis

5:00 AM CrossFit

1 x 1 @ 85 lbs

8

Corey
Knight

7:00 PM CrossFit

1 x 1 @ 80 lbs

55/65/70/75

8

Courtney
Schuler

9:00 AM CrossFit

1 x 1 @ 80 lbs

55,65,75

9

Christina
Bush

5:00 AM CrossFit

1 x 1 @ 75 lbs

10

Shelly
Jones

11:00 AM CrossFit

5 x 1 @ 65 lbs

2 point

11

Carolina
Martinez

7:00 PM CrossFit

1 x 1 @ 55 lbs