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Power Clean

Metcon

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Workout

CF - 12/1/21

A: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Power Clean (3x1 @ 90%+; rest :90 ( build each set ))

3 x 1.1 @ 80-85%; rest :10/:90 ( build each set )
3x1 @ 90%+; rest :90 ( build each set )

C: Metcon (AMRAP - Rounds and Reps)

8 min amrap:
8 deadlift 225/155
15/10 cal assault/echo (if needed C2)

D: Metcon (No Measure)

Accumulate 200’ each
Sandbag carry 150/100/75
Farmer carry w/ KBS or DB's

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

Whiteboard:

Wednesday, December 01, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

3 x 1 @ 305 lbs

2

JD
Mason

5:00 PM CrossFit

3 x 1 @ 282 lbs

3

Tyler
Parker

5:00 AM CrossFit

3 x 1 @ 265 lbs

4

Jason
Deloney

6:00 PM CrossFit

3 x 1 @ 245 lbs

4

Sam
Jones

6:00 PM CrossFit

3 x 1 @ 245 lbs

225-225-245

5

_Stuart
Chandler

4:00 PM CrossFit

3 x 1 @ 235 lbs

5

Matt
Everetts

5:00 PM CrossFit

3 x 1 @ 235 lbs

6

Luke
Frauhiger

5:00 PM CrossFit

3 x 1 @ 215 lbs

6

Tom
Daniel

5:00 PM CrossFit

3 x 1 @ 215 lbs

7

Ben
Hanback

11:30 AM CrossFit

3 x 1 @ 185 lbs

8

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 280 lbs

My one rep max 🦾

8

Luke
Wylie

4:00 PM CrossFit

1 x 1 @ 210 lbs

Female Clients

1

Marlowe
Hillyer

11:30 AM CrossFit

3 x 1 @ 190 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 1 @ 165 lbs

2

jessica
white

5:00 PM CrossFit

3 x 1 @ 165 lbs

pr!

3

Colette
SavageJones

5:00 AM CrossFit

3 x 1 @ 155 lbs

3

Jordan
Wylie

6:00 AM CrossFit

3 x 1 @ 155 lbs

4

Amy
Rahn

4:00 PM CrossFit

3 x 1 @ 135 lbs

4

Brittany
Hanback

11:30 AM CrossFit

3 x 1 @ 135 lbs

4

Danielle
Frances

6:00 PM CrossFit

3 x 1 @ 135 lbs

4

Lauren
Gardner

11:30 AM CrossFit

3 x 1 @ 135 lbs

4

Ryan
Elizabeth ...

6:00 AM CrossFit

3 x 1 @ 135 lbs

5

Private

6:00 PM CrossFit

3 x 1 @ 130 lbs

6

Tori
Tesmer

5:00 AM CrossFit

3 x 1 @ 120 lbs

7

Morgan
Webb

6:00 AM CrossFit

3 x 1 @ 115 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 1 @ 105 lbs

9

Private

4:00 PM CrossFit

3 x 1 @ 100 lbs

9

Lindsey
Garner

11:30 AM CrossFit

3 x 1 @ 100 lbs

9

Taylor Marie
Reid

4:00 PM CrossFit

3 x 1 @ 100 lbs

10

Suzette
Panton

6:00 AM CrossFit

3 x 1 @ 95 lbs

10

Tori
Lyczkowski

6:00 AM CrossFit

3 x 1 @ 95 lbs

11

Catherine
Yancy

5:00 PM CrossFit

3 x 1 @ 90 lbs

12

Kaitlyn
Ellis

7:00am CrossFit

3 x 1 @ 85 lbs

13

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 135 lbs

13

Maddison
McBurnie

5:00 PM CrossFit

1 x 1 @ 0 lbs

175