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Components

Clean

Metcon

Settings

Workout

12.19.19

Warm Up
50 Dubs or 100 Singles
20 Medball Cleans

Clean (10min EMOM 1 Squat Clean)

Build to a heavy 1 rep across the 10 sets

Metcon (Time)

4 Rounds For Time(15min CAP)
10 Calories
20 DB Snatch
10 Push Press

Tailor the barbell so its challenging to complete all 10 reps in 2 sets. Try and go unbroken on DB Snatch and sprint the calories

Cool Down
Coach led stretches

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

Whiteboard:

Thursday, December 19, 2019

Male Clients

1

Donnie
Keller

8:00 am CrossFit

1 x 1 @ 245 lbs

2

Jeff
Freedman

11:45 AM CrossFit

1 x 1 @ 225 lbs

3

Cal
Courtney

4:30 pm CrossFit

1 x 1 @ 215 lbs

3

Eric
Resman

6:00 am CrossFit

1 x 1 @ 215 lbs

3

Joe
Graef

8:00 am CrossFit

1 x 1 @ 215 lbs

4

Dylan
Placher

4:30 pm CrossFit

1 x 1 @ 205 lbs

4

Herbert
Segura

6:00 am CrossFit

1 x 1 @ 205 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

1 x 1 @ 165 lbs

5

Kevin
Potter

11:45 AM CrossFit

1 x 1 @ 165 lbs

6

Bobby
Fuentes

8:00 am CrossFit

1 x 1 @ 145 lbs

7

Jay
Parenteau

8:00 am CrossFit

1 x 1 @ 115 lbs

Gradual to 115X3

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

1 x 1 @ 195 lbs

2

Jean
Schumacher

6:00 am CrossFit

1 x 1 @ 165 lbs

3

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 150 lbs

2@150

4

Stephanie
Faust

4:30 pm CrossFit

1 x 1 @ 130 lbs

5

Judy
DaRocha

6:00 am CrossFit

1 x 1 @ 125 lbs

95----125

6

Brittany
Whaley

11:45 AM CrossFit

1 x 1 @ 115 lbs

failed rd 9 115 rd 10 115 make

7

Gwen
Catt

8:00 am CrossFit

1 x 1 @ 110 lbs

8

MC
Heller

4:30 pm CrossFit

2 x 1 @ 105 lbs

9

deisy
gonzalez

4:30 pm CrossFit

1 x 1 @ 95 lbs

10

Marilyn
Stein

8:00 am CrossFit

1 x 1 @ 70 lbs

failed at 75 lbs