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Power Clean + Hang Po ...

Workout

Mobility

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Workout

Wednesday

Strength/Accessory

Power Clean + Hang Power Clean + Push Jerk

Power Clean + Hang Power Clean + Push Jerk 4x6

4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

Workout

Workout (Time)

21-15-9
Back Squat (135/95)
Bar Facing Burpees
-75 Double Unders after each round-

Target time: 7-9 minutes
Time cap: 14 minutes

Mobility

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

Better Press = Better Burpees

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

Whiteboard:

Wednesday, November 15, 2023

Male Clients

1

Manuel
Don

5:30 PM CrossFit

1 x 6 @ 217 lbs

2

Adrian
Fernandez

11:30 AM CrossFit

1 x 6 @ 215 lbs

Poor Hang Clean

2

Damon
Neely

7:30 AM CrossFit

1 x 6 @ 215 lbs

2

Lucas
BISTOQUET

11:30 AM CrossFit

1 x 6 @ 215 lbs

3

Astor
Quintana

7:30 AM CrossFit

1 x 6 @ 195 lbs

4

Clark
Strickland

6:30 PM CrossFit

1 x 6 @ 185 lbs

4

Jeremiah
Ruiz

5:30 PM CrossFit

1 x 6 @ 185 lbs

4

Jesus
Marin

8:30 AM CrossFit

1 x 6 @ 185 lbs

4

Josh
Matas

3:30 PM CrossFit

1 x 6 @ 185 lbs

4

Michael
Montoya

5:30 PM CrossFit

1 x 6 @ 185 lbs

4

Raul
Garcia

5:30 PM CrossFit

1 x 6 @ 185 lbs

5

Sergio
Baltodano

11:30 AM CrossFit

1 x 6 @ 175 lbs

6

Cristian
Tolosa

7:30 PM CrossFit

1 x 6 @ 165 lbs

Regripped on 165lb first attempt Redid 165lb touch and go

6

David
Sanchez

8:30 AM CrossFit

1 x 6 @ 165 lbs

Touch and go as per Papi Dario. All 6 reps

6

George
Read

5:00 AM CrossFit

1 x 6 @ 165 lbs

115 135 155 165

7

Cisco
Ridao

10:30 AM Crossfit

1 x 6 @ 155 lbs

7

Javier
Castellon

5:30 PM CrossFit

1 x 6 @ 155 lbs

Failed last push jerk 185

7

Jorge
Bernal

8:30 AM CrossFit

1 x 6 @ 155 lbs

7

Jose
Guzman

7:30 AM CrossFit

1 x 6 @ 155 lbs

8

Anthony
Garcia

5:30 PM CrossFit

1 x 6 @ 135 lbs

8

Ivan
Rivera

7:30 AM CrossFit

1 x 6 @ 135 lbs

8

Javier
Varela

3:30 PM CrossFit

1 x 6 @ 135 lbs

9

ANGEL
HERRERA

7:30 AM CrossFit

1 x 6 @ 105 lbs

10

Dan
Flagler

3:30 PM CrossFit

1 x 6 @ 95 lbs

11

Jaime
Figarola

8:30 AM CrossFit

1 x 6 @ 85 lbs

12

Dario
Socarras

8:30 PM CrossFit

1 x 6 @ 0 lbs

daniela

12

Dario
Socarras

8:30 AM CrossFit

1 x 6 @ 0 lbs

Sherwin - Day 2

12

Dario
Socarras

5:00 AM CrossFit

1 x 6 @ 0 lbs

Sabrina - Activate Wodify

12

Paul
Campbell

5:00 AM CrossFit

1 x 6 @ 0 lbs

Antonio - Day 1

12

Paul
Campbell

9:30 AM CrossFit

1 x 6 @ 0 lbs

Giselle - Day 1

12

Pedro L.
Lantigua

8:30 PM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Madison
Mera

5:30 PM CrossFit

1 x 6 @ 155 lbs

1

McKenzie
Fishbaugh

4:30 PM CrossFit

1 x 6 @ 155 lbs

2

Alyssa
Perez

8:30 AM CrossFit

1 x 6 @ 140 lbs

🤕

3

Barbie
Herrera

8:30 AM CrossFit

1 x 6 @ 130 lbs

unbroken 🤨

4

Ana
Sierra

5:00 AM CrossFit

1 x 6 @ 125 lbs

4

Michell
Barboza

6:30 PM CrossFit

1 x 6 @ 125 lbs

4

Paola
Jimenez

6:00 AM CrossFit

1 x 6 @ 125 lbs

4

Veronica
Mulvey

6:00 AM CrossFit

1 x 6 @ 125 lbs

Failed 135 ☹️

5

Christina
Oliver

5:00 AM CrossFit

1 x 6 @ 120 lbs

6

Fabianna
Cova

7:30 PM CrossFit

1 x 6 @ 115 lbs

7

Bobbie
Baillie

5:00 AM CrossFit

1 x 6 @ 105 lbs

7

Elizabeth
Vidal

4:30 PM CrossFit

1 x 6 @ 105 lbs

7

Michelle
Yunis

3:30 PM CrossFit

1 x 6 @ 105 lbs

7

Monica
Pais

7:30 PM CrossFit

1 x 6 @ 105 lbs

Holding on to that barbell for 2 sets was rough 😓.

7

Yassi
Largaespada

5:30 PM CrossFit

1 x 6 @ 105 lbs

8

Lisandra
Castro

6:00 AM CrossFit

1 x 6 @ 100 lbs

65,85,95,100

9

Diana
Sosa

8:30 AM CrossFit

1 x 6 @ 95 lbs

9

Gisela
Colon

7:30 AM CrossFit

1 x 6 @ 95 lbs

75, 80, 85, 95

9

Sarah
Blades

11:30 AM CrossFit

1 x 6 @ 95 lbs

9

teresa
gonzalez

5:30 PM CrossFit

1 x 6 @ 95 lbs

10

Jessi
Marcy

5:30 PM CrossFit

1 x 6 @ 90 lbs

65, 75, 85, last set at 90

10

Monica
Armengol

8:30 AM CrossFit

1 x 6 @ 90 lbs

11

Johanna
Hernandez

10:30 AM Crossfit

1 x 6 @ 85 lbs

65/75/80

11

Kayla
Matas

3:30 PM CrossFit

1 x 6 @ 85 lbs

11

Michelle
Boscari

7:30 AM CrossFit

1 x 6 @ 85 lbs

Sleepy today 🥱

11

Roxana
Amaya

3:30 PM CrossFit

1 x 6 @ 85 lbs

11

Yennifer
Barona

8:30 PM CrossFit

1 x 6 @ 85 lbs

12

Melissa
Sanchez

8:30 AM CrossFit

1 x 6 @ 80 lbs

13

Michelle
Veloz

5:00 AM CrossFit

1 x 6 @ 75 lbs

14

Rebeca
Brito

6:30 PM CrossFit

1 x 6 @ 70 lbs

15

kaitlynn
montero

11:30 AM CrossFit

1 x 6 @ 65 lbs

16

Gaby
Salgado

7:30 PM CrossFit

1 x 6 @ 55 lbs