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Hang Clean

Metcon

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Workout

Hang Clean | WOD 11.16.18

Hang Clean

EMOM for 10 minutes:

3 Hang Cleans

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 minutes:

3 Hang Power Clean, 185/125lbs
3 Box Jump Overs, 24/20"
6 Hang Power Clean, 185/125lbs
6 Box Jump Overs, 24/20"
9 Hang Power Clean, 185/125lbs
9 Box Jump Overs, 24/20"

Continue adding 3 reps per round until time is called. HPC weight should be medium to medium heavy. Rx on the box jump overs will be facing the box with a jump up to the box, then you can step or jump down as desired.

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

Whiteboard:

Friday, November 16, 2018

Male Clients

1

Yannick
Fayolle

CrossFit: 8:00 AM

1 x 3 @ 225 lbs

2

Landon
Perdue

CrossFit: 4:45 PM

1 x 3 @ 215 lbs

2

Matthew
Melfa

CrossFit: 12:00 PM

1 x 3 @ 215 lbs

2

Private

CrossFit: 5:45 PM

1 x 3 @ 215 lbs

3

Brad
Puffenbarger

CrossFit: 8:00 AM

1 x 3 @ 205 lbs

3

Kyle
O’Donnell

CrossFit: 6:00 AM

1 x 3 @ 205 lbs

185, 190, 195, 200, 205 x4, 185 x2. Toasted.

3

Tom
Ridley

CrossFit: 6:00 AM

1 x 3 @ 205 lbs

4

Alexander
Ramey

CrossFit: 5:45 PM

1 x 3 @ 175 lbs

4

Frank
Wisnieski

CrossFit: 5:45 PM

1 x 3 @ 175 lbs

5

Tommy
Terrell

CrossFit: 12:00 PM

1 x 3 @ 155 lbs

6

Daniel
Nolan

CrossFit: 5:45 PM

1 x 3 @ 135 lbs

6

shelly
root

CrossFit: 8:00 AM

1 x 3 @ 135 lbs

7

Abram
Hecht

CrossFit: 5:45 PM

1 x 3 @ 115 lbs

8

Faran
Saeed

CrossFit: 5:45 PM

1 x 3 @ 95 lbs

8

Nick
Hurd

CrossFit: 4:45 PM

1 x 3 @ 95 lbs

8

Robby
Vogt

CrossFit: 12:00 PM

1 x 3 @ 95 lbs

8

Stuart
Leitch

CrossFit: 4:45 PM

1 x 3 @ 95 lbs

9

Bill
Basener

CrossFit: 12:00 PM

1 x 3 @ 85 lbs

9

Domenico
D’Auria

CrossFit: 5:45 PM

1 x 3 @ 85 lbs

9

William
Tyler

CrossFit: 12:00 PM

1 x 3 @ 85 lbs

10

Derek
Hall

CrossFit: 12:00 PM

1 x 3 @ 65 lbs

Female Clients

1

Private

CrossFit: 5:45 PM

1 x 3 @ 150 lbs

2

Audrey
Castlen

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

2

Hannah
Lewis

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

2

Kate
Lavie

CrossFit: 6:00 AM

1 x 3 @ 125 lbs

2

Martha
R.

CrossFit: 12:00 PM

1 x 3 @ 125 lbs

All front squats

3

Tracy
Sandau

CrossFit: 4:45 PM

1 x 3 @ 110 lbs

4

Kami
Melfa

CrossFit: 4:45 PM

1 x 3 @ 105 lbs

4

Marissa
Mitrovic

CrossFit: 4:45 PM

1 x 3 @ 105 lbs

4

Sara
Stephens

CrossFit: 12:00 PM

1 x 3 @ 105 lbs

5

Elizabeth
Krebs

CrossFit: 4:45 PM

1 x 3 @ 95 lbs

5

Katie
Guffin

CrossFit: 5:45 PM

1 x 3 @ 95 lbs

6

Caris
Cole

CrossFit: 5:45 PM

1 x 3 @ 85 lbs

6

Karmen
Brown

CrossFit: 6:00 AM

1 x 3 @ 85 lbs

6

Leslie
Hubbbard

CrossFit: 12:00 PM

1 x 3 @ 85 lbs

7

Kimberly
Stoessel

CrossFit: 4:45 PM

1 x 3 @ 75 lbs

8

Caitlin
McGrath

CrossFit: 8:00 AM

1 x 3 @ 70 lbs

8

Emily
Warren

CrossFit: 5:45 PM

1 x 3 @ 70 lbs

9

Christine
Peterson

CrossFit: 12:00 PM

1 x 3 @ 65 lbs

9

Elizabeth
Larson

CrossFit: 5:45 PM

1 x 3 @ 65 lbs

9

Lois
Love

CrossFit: 5:45 PM

1 x 3 @ 65 lbs

10

Joanna
Rudnick

CrossFit: 5:45 PM

1 x 3 @ 55 lbs

11

Bonnie
Hanks

CrossFit: 8:00 AM

1 x 3 @ 50 lbs

12

Abby
Basener

CrossFit: 12:00 PM

1 x 3 @ 45 lbs