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Components

Squat Clean

Metcon

Settings

Workout

Low Tide

Warm-up

2 Rounds
High Knees
Butt Kickers
10 DB Hang Power Cleans
20 DUs / SUs
:30 Thoracic Stretch
:30 Front Rack

Then, Barbell Warm-Up

Strength

Squat Clean (Work to a heavy 1 rep)

Squat Clean

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders

Do not count the row towards your score

Core

3 rounds:
Swimmers x 20 sec
Plank walk outs x 5 total
Banded wood choppers x 8 each

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

Whiteboard:

Friday, December 13, 2019

Male Clients

1

Justin
Arndt

4:30pm CrossFit

1 x 1 @ 295 lbs

2

Nate
Smith

12:00pm CrossFit

1 x 1 @ 275 lbs

3

Curtis
Wentz

6:30pm CrossFit

1 x 1 @ 265 lbs

4

Private

6:00am CrossFit

1 x 1 @ 245 lbs

5

Ryan
Cain

6:00am CrossFit

1 x 1 @ 235 lbs

6

Tyler
Messenger

8:00am CrossFit

1 x 1 @ 230 lbs

7

Bobby
Stanley

4:30pm CrossFit

1 x 1 @ 225 lbs

7

Naby
Damarputra

12:00pm CrossFit

1 x 1 @ 225 lbs

7

Todd
Dixon

4:30pm CrossFit

1 x 1 @ 225 lbs

8

Private

6:30pm CrossFit

1 x 1 @ 215 lbs

8

Eric
Pethtel

4:30pm CrossFit

1 x 1 @ 215 lbs

8

Meshari
Alhouli

5:30pm CrossFit

1 x 1 @ 215 lbs

9

Charlie
Labritz

12:00pm CrossFit

1 x 1 @ 205 lbs

Failed 215

9

Will
Furlow

12:00pm CrossFit

1 x 1 @ 205 lbs

10

JJ
Potts

6:00am CrossFit

1 x 1 @ 200 lbs

11

adam
charlton

3:30pm CrossFit

1 x 1 @ 195 lbs

11

Robert
Bossarte

8:00am CrossFit

1 x 1 @ 195 lbs

12

Aaron
Thomas

3:30pm CrossFit

1 x 1 @ 175 lbs

13

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 165 lbs

13

nathan
kinsley

12:00pm CrossFit

1 x 1 @ 165 lbs

13

Private

8:00am CrossFit

1 x 1 @ 165 lbs

14

Dan
Fenton

6:00am CrossFit

1 x 1 @ 155 lbs

First time squat cleaning... need to get under bar better

Female Clients

1

Amber
Smith

6:00am CrossFit

1 x 1 @ 185 lbs

Stopped there. Beltless 👌🏼

2

Rachel
Mullins

12:00pm CrossFit

1 x 1 @ 170 lbs

3

Briana
Kocher

5:30pm CrossFit

1 x 1 @ 165 lbs

Under 175 but couldn’t stand up

3

Kirsten
Rayner

6:00am CrossFit

1 x 1 @ 165 lbs

3

Meghan
Phillips

6:00am CrossFit

1 x 1 @ 165 lbs

4

Brittany
Sloneker

5:30pm CrossFit

1 x 1 @ 160 lbs

5

Amelia
Parsons

5:30pm CrossFit

1 x 1 @ 155 lbs

5

Kaitlyn
Johnson

8:00am CrossFit

1 x 1 @ 155 lbs

5

Keba
Vance

12:00pm CrossFit

1 x 1 @ 155 lbs

6

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 150 lbs

7

Hana
Thixton-Nolan

8:00am CrossFit

1 x 1 @ 145 lbs

7

Taylor
Wroblewski

12:00pm CrossFit

1 x 1 @ 145 lbs

7

Teresa
Stire

8:00am CrossFit

1 x 1 @ 145 lbs

8

chelsea
workman

3:30pm CrossFit

1 x 1 @ 135 lbs

got under #140 got stuck coming up

8

Jaclyn
Blaquiere

12:00pm CrossFit

1 x 1 @ 135 lbs

Got stuck in bottom @ 145 :’)

8

Kayla
Brand

6:00am CrossFit

1 x 1 @ 135 lbs

9

Hannah
Abraham

8:00am CrossFit

1 x 1 @ 125 lbs

10

April
Marshalek

4:30pm CrossFit

1 x 1 @ 120 lbs

10

Haley
Summerfield

6:00am CrossFit

1 x 1 @ 120 lbs

Failed 125

11

Gabby
Riggleman

12:00pm CrossFit

1 x 1 @ 110 lbs

12

Nicoletta
Ciampa

6:00am CrossFit

1 x 1 @ 105 lbs

13

Cindy
Victor

5:30pm CrossFit

1 x 1 @ 100 lbs

14

Sarah
Lough

12:00pm CrossFit

1 x 1 @ 85 lbs

15

Laci
Billotti

6:00am CrossFit

1 x 1 @ 75 lbs

First time squat cleaning