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3-Position Squat Cleans

Metcon

Y & L's

Settings

Workout

08Jun2015

Metcon

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Super Rack, Banded Hip Flexor, Oly Wall Sit

Strength & Skill

**In-between sets, work on setting up Handstand Push-Ups.

3-Position Squat Cleans (10 sets of 1 rep (3 x movements))

Three cleans in consecutive motion, but pulled from different positions. The start positions are the high hang (pockets), hang (inch above the knee), and floor positions.

**This complex is completed every other minute for 20 minutes.
**Practice on getting under the bar immediately after the second pull; start building up catching in the Front Squat.
**If you're working on form, stay light and do two reps every other minute.

Metcon

Metcon (Time)

08Jun2015

Work Capacity for Time:

50 x Overhead Squats (Bar)
25 x Handstand Push-Ups
25 x Back Squat (135#/95#/65#)
50 x Toes to Bar

Homework

Y & L's (50 / 50 Reps)

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

Whiteboard:

Monday, June 08, 2015

Clients:

Clients

1

Ross
Ramsey

5:00 PM CrossFit

1 x 10 @ 235 lbs

Last set #235

2

Grant
Burdeau

5:00 PM CrossFit

1 x 10 @ 205 lbs

3

Nick
Little

6:00 PM CrossFit

1 x 10 @ 195 lbs

4

Aaron
Little

4:00 PM CrossFit

1 x 10 @ 185 lbs

4

Brian
Burke

6:00 AM CrossFit

1 x 10 @ 185 lbs

5

Lane
Forhetz

6:00 PM CrossFit

1 x 10 @ 155 lbs

6

Jason
Mashburn

6:00 PM CrossFit

1 x 10 @ 135 lbs

Working on catching in full squat

6

Jeff
Greene

4:00 PM CrossFit

1 x 10 @ 135 lbs

7

Private

9:30 AM CrossFit

1 x 10 @ 110 lbs

7

Lauren
Speichinger

9:30 AM CrossFit

1 x 10 @ 110 lbs

8

Ben
Bishop

9:30 AM CrossFit

1 x 10 @ 95 lbs

Focused on form.

8

Private

9:30 AM CrossFit

1 x 10 @ 95 lbs

9

Elise
Hodges

6:00 PM CrossFit

1 x 10 @ 90 lbs

10

Jill
Lascody

6:00 PM CrossFit

1 x 10 @ 75 lbs

10

Laura
Priaulx

6:00 PM CrossFit

1 x 10 @ 75 lbs

11

Dusty
Kerr

6:00 AM CrossFit

1 x 10 @ 65 lbs

Did 2 sets per round. Worked on form.

11

Scott
Dougherty

6:00 AM CrossFit

1 x 10 @ 65 lbs

12

Julianne
Russell

4:00 PM CrossFit

1 x 10 @ 60 lbs

13

Private

9:30 AM CrossFit

1 x 10 @ 55 lbs

13

Kelly
Forhetz

6:00 PM CrossFit

1 x 10 @ 55 lbs

14

Angie
Murphy

5:00 PM CrossFit

1 x 10 @ 45 lbs

15

Tabitha
Osiier

6:00 AM CrossFit

1 x 10 @ 35 lbs

16

Ninette
Campbell

9:30 AM CrossFit

5 x 3 @ 105 lbs

16

Tyler
Murphy

5:00 PM CrossFit

1 x 1 @ 195 lbs