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3 Power Cleans + 2 Fr ...

Metcon

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Workout

12/04/2019

Weightlifting

3 Power Cleans + 2 Front Squats + Jerk (01 Set EOMOM for 12 Minutes )

Begin at 70% of 1RM Clean and Jerk and build to as heavy as possible.
No dropping bar between movements.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 Minutes
10 Box Jumps (24/20, Rx+=Higher)
10 Ring Dips (Rx+= 05 Ring Muscle-ups)

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

Whiteboard:

Wednesday, December 04, 2019

Male Clients

1

Adam
Delgado

5:45PM CrossFit

1 x 1 @ 215 lbs

2

Nick
Davidson

8:30AM CrossFit

3 x 1 @ 205 lbs

3

Chase
Young

4:30PM CrossFit

1 x 1 @ 185 lbs

3

Jack
Davis

5:45PM CrossFit

1 x 1 @ 185 lbs

3

Michal
Morelos

4:30PM CrossFit

1 x 1 @ 185 lbs

4

Guadalupe
Avalos

5:45PM CrossFit

1 x 1 @ 165 lbs

5

Anirban
Pal

5:45PM CrossFit

1 x 1 @ 155 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 1 @ 155 lbs

5

Sean
Smith

4:30PM CrossFit

1 x 1 @ 155 lbs

Failed 175 Jerk

5

Seth
McClellan

5:30AM CrossFit

1 x 1 @ 155 lbs

6

Bill
Johnson

5:45PM CrossFit

1 x 1 @ 135 lbs

7

Raine Corado
l

5:45PM CrossFit

1 x 1 @ 125 lbs

8

Billy
Reasner

5:30AM CrossFit

2 x 1 @ 65 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 1 @ 135 lbs

2

Annalisa
Delao

8:30AM CrossFit

1 x 1 @ 115 lbs

2

Becky
Parrish

5:30AM CrossFit

1 x 1 @ 115 lbs

3

Ashley
Reeves

5:30AM CrossFit

3 x 1 @ 105 lbs

4

Jessica
Wallace

5:30AM CrossFit

1 x 1 @ 100 lbs

5

Emily
Hunt

8:30AM CrossFit

2 x 1 @ 95 lbs

5

Erin
Haarmann

4:30PM CrossFit

2 x 1 @ 95 lbs

5

Meg
Brown

8:30AM CrossFit

2 x 1 @ 95 lbs

6

Zarai
Salayandia

4:30PM CrossFit

2 x 1 @ 90 lbs

7

Hanna
Young

4:30PM CrossFit

4 x 1 @ 75 lbs

7

Kelly
Brauer

5:45PM CrossFit

3 x 1 @ 75 lbs

8

Paige
Holmes

5:45PM CrossFit

3 x 1 @ 45 lbs

no jerk- worked on other movements

8

Linda
Ramirez

4:30PM CrossFit

2 x 1 @ 45 lbs