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Components

Power Clean

Metcon

Settings

Workout

12.12.19

Warm Up
400m Row
20 Medball Cleans

Power Clean (Every 90 seconds x 8, 3 Power Clean TNG)

Power Clean

Take 5 minutes and warm up to a slightly heavy barbell and then Build across the 8 sets to a heavy 3 Reps

Metcon (AMRAP - Rounds and Reps)

12min AMRAP
6 T2B
7 Hang Power Cleans
8 HSPU or DB Shoulder Press

This Sprint metcon should leave you laying on the ground breathing deeply afterward. Move a heavy barbell and challenge yourself to do a higher modification on the gymnastics than normal. Aim to finish 8+ rounds

Cool Down
Grab a foam roller or barbell and mash your sore muscles

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

Whiteboard:

Thursday, December 12, 2019

Male Clients

1

Jeff
Freedman

11:45 AM CrossFit

1 x 3 @ 205 lbs

Failed 225

1

Kevin
Brown

11:45 AM CrossFit

1 x 3 @ 205 lbs

2

Kevin
Potter

11:45 AM CrossFit

1 x 3 @ 165 lbs

3

Troy
LyTell

4:30 pm CrossFit

1 x 3 @ 155 lbs

4

Vince
Matchett

5:30 pm CrossFit

8 x 3 @ 115 lbs

5

Jay
Parenteau

8:00 am CrossFit

1 x 3 @ 105 lbs

6

Andy
Hengstebeck

11:45 AM CrossFit

1 x 2 @ 160 lbs

6

Chris
Godfrey

11:45 AM CrossFit

1 x 2 @ 275 lbs

135, 155, 185, 205, 225, 235, 245, 255,275

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

1 x 3 @ 155 lbs

105, 115, 120, 125, 135, 140

2

Jessica
Wise

5:30 pm CrossFit

1 x 3 @ 125 lbs

2

Katie
Cook

6:00 am CrossFit

1 x 3 @ 125 lbs

95, 105, 115, 125

2

Kelly
Stakely

8:00 am CrossFit

1 x 3 @ 125 lbs

3

Judy
DaRocha

6:00 am CrossFit

1 x 3 @ 105 lbs

4

Marilyn
Stein

8:00 am CrossFit

1 x 3 @ 65 lbs

5

Gwen
Catt

8:00 am CrossFit

1 x 3 @ 55 lbs

6

Mary
McLearn

8:00 am CrossFit

1 x 3 @ 50 lbs

7

MC
Heller

11:45 AM CrossFit

1 x 2 @ 105 lbs