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Clean Complex

Metcon

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Workout

Clean Complex | WOD 12.4.18

Clean Complex

EMOM for 10 minutes:

Clean Pull + Hang Power Clean + High Hang Clean

Focus on good positions and keeping the bar close on the Clean Pull and Hang Power Clean. Focus on a quick pull under the bar in the High Hang Clean.

Metcon (Time)

5 Rounds for Time:
45 Double Unders
9 Hang Squat Clean, 155/105

Scale the DU to 25 attempts or 100 single unders. Scale the load on the HSC as necessary.

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

Whiteboard:

Tuesday, December 04, 2018

Male Clients

1

Brad
Puffenbarger

CrossFit: 4:45 PM

1 x 1 @ 245 lbs

1

Kyle
O’Donnell

CrossFit: 6:00 AM

1 x 1 @ 245 lbs

1

Yannick
Fayolle

CrossFit: 12:00 PM

1 x 1 @ 245 lbs

2

Jess
Achenbach

CrossFit: 12:00 PM

1 x 1 @ 225 lbs

3

Andrew
Cox

CrossFit: 5:45 PM

1 x 1 @ 215 lbs

3

Private

CrossFit: 5:45 PM

1 x 1 @ 215 lbs

4

Kyle
Redinger

CrossFit: 4:45 PM

1 x 1 @ 205 lbs

5

Chris
Obenshain

CrossFit: 4:45 PM

1 x 1 @ 195 lbs

6

Carter
Phillips

CrossFit: 6:00 AM

1 x 1 @ 190 lbs

7

Frank
Wisnieski

CrossFit: 4:45 PM

1 x 1 @ 185 lbs

8

Daniel
Nolan

CrossFit: 5:45 PM

1 x 1 @ 155 lbs

8

Tommy
Terrell

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

9

Chad
Rogers

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

9

Private

CrossFit: 6:00 AM

1 x 1 @ 135 lbs

9

Kurt
Slangerup

CrossFit: 5:45 PM

1 x 1 @ 135 lbs

9

Nick
Hurd

CrossFit: 12:00 PM

1 x 1 @ 135 lbs

9

Robert
Hammell

CrossFit: 5:45 PM

1 x 1 @ 135 lbs

10

Heath
Spencer

CrossFit: 4:45 PM

1 x 1 @ 115 lbs

11

Ted
O’Connor

CrossFit: 6:45 PM

1 x 1 @ 105 lbs

12

Eric
Charles

CrossFit: 5:45 PM

1 x 1 @ 95 lbs

12

William
Tyler

CrossFit: 8:00 AM

1 x 1 @ 95 lbs

Female Clients

1

Molly
Brady

CrossFit: 4:45 PM

1 x 1 @ 155 lbs

2

Private

CrossFit: 6:45 PM

1 x 1 @ 150 lbs

3

Audrey
Castlen

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

3

Hannah
Lewis

CrossFit: 6:00 AM

1 x 1 @ 125 lbs

4

Katie
Reinhardt

CrossFit: 5:45 PM

1 x 1 @ 115 lbs

4

Marissa
Mitrovic

CrossFit: 8:00 AM

1 x 1 @ 115 lbs

5

Leslie
Hubbbard

CrossFit: 6:00 AM

1 x 1 @ 110 lbs

6

Caris
Cole

CrossFit: 5:45 PM

1 x 1 @ 105 lbs

6

Elizabeth
Krebs

CrossFit: 6:45 PM

1 x 1 @ 105 lbs

6

Emily
Gercke

CrossFit: 4:45 PM

1 x 1 @ 105 lbs

6

Haley
Stephens

CrossFit: 6:45 PM

1 x 1 @ 105 lbs

6

Sara
Stephens

CrossFit: 6:45 PM

1 x 1 @ 105 lbs

7

Martha
R.

CrossFit: 4:45 PM

1 x 1 @ 95 lbs

8

Nadia
Orr

CrossFit: 12:00 PM

3 x 1 @ 90 lbs

75,80,85,90

9

Genevieve
Walsh

CrossFit: 12:00 PM

1 x 1 @ 85 lbs

10

Jing
Mu

CrossFit: 8:00 AM

1 x 1 @ 75 lbs

11

Hannah
Helm

CrossFit: 4:45 PM

1 x 1 @ 70 lbs