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Components

Clean Pull

Hang Power Clean

Clean

Metcon

Settings

Workout

22March2017

Anthony Hodge

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

6 Clean Pulls on Minutes 0, 2, 4, 6, 8
4 Hang Power Clean on Minutes 10, 12, 14, 16, 18
2 Clean (squat) on Minutes 20, 22, 24, 26, 28

Clean Pull (6 reps every 2 minutes for 5 sets)

Clean Pull

Hang Power Clean (4 reps every 2 minutes for 5 sets)

Hang Power Clean

Clean (2 reps every 2 minutes for 5 sets)

Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 11:

50 ft DB Farmer Walk
10 DB Cleans
50 ft DB Farmer Walk
15 Push-Ups

Weights:
Choose a weight that hard but doable.

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

Whiteboard:

Wednesday, March 22, 2017

Clients:

Clients

1

Anthony
Hodges

5:00 PM CrossFit

5 x 6 @ 275 lbs

2

Kent
Higginbotham

6:00 PM CrossFit

5 x 6 @ 235 lbs

3

Scott
Dougherty

5:00 PM CrossFit

5 x 6 @ 225 lbs

4

Jim
Welch

6:00 PM CrossFit

5 x 6 @ 165 lbs

4

Rayaan
Yasin

6:00 PM CrossFit

5 x 6 @ 165 lbs

4

Shannon
Thomas

5:00 PM CrossFit

5 x 6 @ 165 lbs

5

Gary
Hilligoss

9:30 AM CrossFit

5 x 6 @ 135 lbs

5

Justin
Fadler

6:00 AM CrossFit

5 x 6 @ 135 lbs

6

Karen
Shebik

9:30 AM CrossFit

5 x 6 @ 85 lbs

7

Karen
Boulware

6:00 AM CrossFit

5 x 6 @ 65 lbs

8

Alexa
Joly

6:00 AM CrossFit

5 x 6 @ 55 lbs

9

Colin
Wright

4:00 PM CrossFit

3 x 6 @ 155 lbs

9

Elise
Hodges

4:00 PM CrossFit

3 x 6 @ 105 lbs

9

Greg
Mathison

4:00 PM CrossFit

3 x 6 @ 205 lbs

9

Private

6:00 PM CrossFit

3 x 6 @ 165 lbs

9

Andrew
Stitzel

5:00 PM CrossFit

2 x 6 @ 225 lbs

9

Mike
Conway

6:00 PM CrossFit

2 x 6 @ 155 lbs

9

Brendan
Wuest

5:00 PM CrossFit

1 x 6 @ 345 lbs

185,275,315,325,325,345

9

Ninette
Campbell

4:00 PM CrossFit

1 x 6 @ 135 lbs