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Components

Power Clean

Barn Burner

Band Resisted Russian KBS

Settings

Workout

Barn Burner

– Strength: Take your time and progressively build to a new 1RM. – Metcon: Today’s workout is meant to be done at 90% effort. Shoot for big sets, but try to stay within sets that will allow for consistency. The loading should be light for you; a weight you can perform 5-7 reps per set with relative ease.

Warm-up

A: Metcon (No Measure)

AMRAP 6 w. a barbell + Band

6 RDLs
6 Muscle Cleans
6 Thrusters
6 X-Band Walks Left + Right (6 each)
6 Banded Goodmornings

Strength/Skill

B: Power Clean (1RM. Rest 2:00)

Power Clean

– Take 8-10 sets and build to a new 1RM.
– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

Metcon

C: Barn Burner (Time)

For time:
40 Power Cleans (115, 75)
30 Thrusters (115, 75)

RX+: (135,95)
L3: (95, 65)
L2: (75, 55)
L1: (75, 55 25 Reps of each)
10:00 Time Cap

Accessory Work

D: Band Resisted Russian KBS (3x30(light), rest 60 seconds.)

https://www.youtube.com/watch?v=MOxfMyOtgic&feature=youtu.be

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

Whiteboard:

Monday, December 10, 2018

Male Clients

1

Kevin
Randel

1:00PM CrossFit Group Cla...

1 x 1 @ 275 lbs

2

Ryan
Fox

1:00PM CrossFit Group Cla...

1 x 1 @ 255 lbs

3

Albert
Steed

6:00PM CrossFit Group Cla...

1 x 1 @ 245 lbs

4

Bradley
Farrell

6:00PM CrossFit Group Cla...

1 x 1 @ 225 lbs

👍🏻

5

Dan
Glauber

8:45 CrossFit Group Class...

1 x 1 @ 215 lbs

225 Squat clean

5

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 215 lbs

Pooped out of 225lbs

5

TJ
Beatty

6:00 CrossFit Group Clase...

1 x 1 @ 215 lbs

PR

6

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 1 @ 206 lbs

7

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 1 @ 205 lbs

Fail 215

7

Clark
Wilson

5:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

7

Kevin
Boyette

6:00PM CrossFit Group Cla...

1 x 1 @ 205 lbs

8

Greg
Barber

6:00 CrossFit Group Clase...

1 x 1 @ 200 lbs

9

Dominic
Talanca

5:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

Ugly

9

Jeff
Groves

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

9

Rob
Brink

5:00PM CrossFit Group Cla...

1 x 1 @ 185 lbs

195 SC

9

Scott
Stalls

8:45 CrossFit Group Class...

1 x 1 @ 185 lbs

day after spartan beast

10

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 170 lbs

shaky

11

Jon
Higgins

6:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

12

Brendan
Davenport

8:45 CrossFit Group Class...

1 x 1 @ 150 lbs

i had a couple set that were 20 lbs lighter that i had a really n...

Female Clients

1

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 1 @ 176 lbs

Little red and blue lifesavers; I wanted 181 sooooo bad. Took it ...

2

Jill
Scullion

6:00 CrossFit Group Clase...

1 x 1 @ 170 lbs

3

Kimberly
Grenier

5:00PM CrossFit Group Cla...

1 x 1 @ 165 lbs

5lb PR. Failed 167

4

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 1 @ 156 lbs

5

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 1 @ 145 lbs

6

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 1 @ 140 lbs

Stopped. Right knee felt weird after last pull.

7

Heather
Metzler

8:45 CrossFit Group Class...

1 x 1 @ 135 lbs

8

Fraleane
Holt

8:45 CrossFit Group Class...

1 x 1 @ 125 lbs

65, 85, 95, 105, 115

9

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

Matched PR, felt cleaner than last time

9

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

9

Jamie
Troche

1:00PM CrossFit Group Cla...

1 x 1 @ 120 lbs

70,80,85,95,105,115,110,115,120

10

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 115 lbs

Form was off 🤷🏽‍♀️

11

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 1 @ 100 lbs

11

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

45,55,65,70,75,80,85,90,95,100. Failed at 105

11

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 1 @ 100 lbs

Yea Baby!

11

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 1 @ 100 lbs

Meh. Missed 105.

12

Katie
Ragan

5:00PM CrossFit Group Cla...

3 x 1 @ 95 lbs

12

Alisa
Groves

8:45 CrossFit Group Class...

1 x 1 @ 95 lbs

12

Amanda
Wickman

1:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

100 🙅🏽‍♀️

13

Christina
Dees

8:45 CrossFit Group Class...

1 x 1 @ 92 lbs

HELL YEAH!!

14

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 1 @ 85 lbs

15

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 1 @ 75 lbs

16

Private

1:00PM CrossFit Group Cla...

5 x 3 @ 65 lbs