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Squat Clean

Metcon

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Workout

CrossFit12162020

EMOM12
1: 10/8 cal erg
2: 12 push ups
3: 20 air squats

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

Squat Clean (2 x 10 @ 65%; rest :90 btw)

Similar to last week these are "for time". The reason for this is to create urgency around the lifts and promote barbell cycling where appropriate.

There should be no technique breakdown with the cycling, otherwise stick to quick singles.

Record your weight, and the time in the notes

Metcon (AMRAP - Rounds and Reps)

AMRAP7

3,3,6,6,9,9…. Climb by 3
Power clean and jerk 135/95
TTB

Modifications:
Reduce weight, Dumbells, Knees to chest, Abmat Sit-ups

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

Whiteboard:

Wednesday, December 16, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

2 x 10 @ 205 lbs

53 sec / 1:11

2

Geoff
Cottrill

6:00 AM CrossFit

2 x 10 @ 195 lbs

2x215

3

_Stuart
Chandler

5:00 PM CrossFit

2 x 10 @ 167 lbs

Just for you Jeremy

4

Jeremy
Hutzel

12:30 PM CrossFit

2 x 10 @ 165 lbs

48/51

5

Burton
Elrod

4:00 PM CrossFit

2 x 10 @ 155 lbs

5

Jake
Stafford

7:00am CrossFit

2 x 10 @ 155 lbs

4:09

5

Tanner
Yancy

5:00 PM CrossFit

2 x 10 @ 155 lbs

6

Clayton
Buescher

11:30 AM CrossFit

2 x 10 @ 135 lbs

42s 52s

6

Garrett
McKnight

6:00 PM CrossFit

2 x 10 @ 135 lbs

54...70ish?

7

Mark
McKnight

4:00 PM CrossFit

2 x 10 @ 125 lbs

8

Chris
Walters

12:30 PM CrossFit

2 x 10 @ 115 lbs

8

David
Kan

6:00 PM CrossFit

2 x 10 @ 115 lbs

115; 95 b/c elbow pain in front rack

Female Clients

1

Jordan
Wylie

7:00am CrossFit

2 x 10 @ 105 lbs

1

Laura Lynn
Williams

11:30 AM CrossFit

2 x 10 @ 105 lbs

:32 TNG, :43 singles

1

Lauren
McKnight

12:30 PM CrossFit

2 x 10 @ 105 lbs

1

Melanie
Velazquez

7:00am CrossFit

2 x 10 @ 105 lbs

2

Flor
Jalikis

5:00 AM CrossFit

2 x 10 @ 95 lbs

3:10 w/rest

2

Julia
Bell

7:00am CrossFit

2 x 10 @ 95 lbs

2

Kristina
Moore

11:30 AM CrossFit

2 x 10 @ 95 lbs

2

Leah
Miller.

5:00 AM CrossFit

2 x 10 @ 95 lbs

3

Amy
Rahn

4:00 PM CrossFit

2 x 10 @ 85 lbs

3

Hadley
Davenport

11:30 AM CrossFit

2 x 10 @ 85 lbs

3

Laura
Kim

5:00 PM CrossFit

2 x 10 @ 85 lbs

:33, :32

4

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 10 @ 75 lbs

1:25 1:50

4

Morgan
Webb

5:00 PM CrossFit

2 x 10 @ 75 lbs

4

Sage
West

12:30 PM CrossFit

2 x 10 @ 75 lbs

5

Susie
Bilbro

6:00 AM CrossFit

2 x 10 @ 65 lbs

:40, :45

6

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 10 @ 55 lbs