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Components
Hang Clean
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Wednesday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
50 (25/25)
Workout
Wednesday WOD
Hang Clean (Work up to a 3 rep max hang SQUAT clean)
Hang Clean
Work up to heaviest set of 3 unbroken hang squat cleans for the day.
The goal is to catch each rep in the bottom of a full squat. Beginners work on dropping under as low as comfortable.
Metcon (AMRAP - Reps)
5 rounds for total reps of:
:40 double unders
:20 rest
:40 alternating dumbbell snatches 35/20#
:20 rest
:40 dumbbell hang squat clean (alternate every 2 reps)
:20 rest
RX+ 50/35#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, January 29, 2020
Male Clients
1
Private
4:30 PM CrossFit
1 x 3 @ 215 lbs
2
AJ
Ross
6:00 AM CrossFit
1 x 3 @ 205 lbs
2
Paul
Miller
8:00 AM CrossFit
1 x 3 @ 205 lbs
215x1
3
Tom
Boyle
5:00 AM CrossFit
1 x 3 @ 190 lbs
4
Aaron
Carver
4:30 PM CrossFit
1 x 3 @ 185 lbs
4
Private
5:00 AM CrossFit
1 x 3 @ 185 lbs
5
Mike
Brown
5:00 AM CrossFit
1 x 3 @ 175 lbs
185 x1...Twice
6
James gill ...
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5:30 PM CrossFit
1 x 3 @ 170 lbs
7
Dave
Lombardo
5:00 AM CrossFit
1 x 3 @ 165 lbs
8
Mike
McCleery
5:30 PM CrossFit
1 x 3 @ 155 lbs
9
Clint
VanHoy
4:30 PM CrossFit
1 x 3 @ 145 lbs
9
Harris
Frank
5:00 AM CrossFit
1 x 3 @ 145 lbs
10
Adam
Doty
4:30 PM CrossFit
1 x 3 @ 135 lbs
10
Brent
Curtis
5:30 PM CrossFit
1 x 3 @ 135 lbs
10
Eric
Kjode
6:00 AM CrossFit
1 x 3 @ 135 lbs
10
Mike
Anderson
6:00 AM CrossFit
1 x 3 @ 135 lbs
10
Ryan
Demmel
10:00 AM CrossFit
1 x 3 @ 135 lbs
11
Jason
Jones
5:00 AM CrossFit
1 x 3 @ 125 lbs
2 reps at 145
12
David
Johnson
8:00 AM CrossFit
1 x 3 @ 115 lbs
13
Rusty
Huddleston
6:00 AM CrossFit
1 x 3 @ 85 lbs
14
Ezequiel
Ramirez
5:30 PM CrossFit
1 x 3 @ 75 lbs
14
Jeff
Bixler
10:00 AM CrossFit
1 x 3 @ 75 lbs
14
William
Bryan
5:00 AM CrossFit
1 x 3 @ 75 lbs
15
Mark
Demuth
8:00 AM CrossFit
1 x 4 @ 65 lbs
16
Rubin
Romes
8:00 AM CrossFit
5 x 5 @ 40 lbs
Female Clients
1
Monica
Dingler
8:00 AM CrossFit
1 x 3 @ 115 lbs
1
Rachel
Blackwell
10:00 AM CrossFit
1 x 3 @ 115 lbs
2
Alacia
Troutman
10:00 AM CrossFit
1 x 3 @ 100 lbs
2
Brenda
Miller
8:00 AM CrossFit
1 x 3 @ 100 lbs
3
Brianna
Doty
4:30 PM CrossFit
1 x 3 @ 95 lbs
4
Lori
Adkins
5:00 AM CrossFit
1 x 3 @ 90 lbs
5
Jessica
Chauncey
5:00 AM CrossFit
1 x 3 @ 87 lbs
6
Jen
Thompson
6:00 AM CrossFit
1 x 3 @ 85 lbs
6
Linda
Wright
6:00 AM CrossFit
1 x 3 @ 85 lbs
7
Allison
Elliott
5:00 AM CrossFit
1 x 3 @ 80 lbs
7
Amy
Linton
10:00 AM CrossFit
1 x 3 @ 80 lbs
8
Estela
Falla-Ross
6:00 AM CrossFit
1 x 3 @ 75 lbs
9
Kim
Hullett
4:30 PM CrossFit
2 x 3 @ 70 lbs
9
Jami
Latham
10:00 AM CrossFit
1 x 3 @ 70 lbs
9
Jessyca
Doty
4:30 PM CrossFit
1 x 3 @ 70 lbs
10
Michelle
Gillespie
8:00 AM CrossFit
1 x 3 @ 65 lbs
10
Vanessa
Cordova
7:30 PM CrossFit
1 x 3 @ 65 lbs
11
Bo
Peng
4:30 PM CrossFit
1 x 3 @ 55 lbs
12
Holly
Roberts
6:00 AM CrossFit
1 x 3 @ 50 lbs
12
Melisa
Raney
10:00 AM CrossFit
1 x 3 @ 50 lbs
12
Silvana
Scherer
4:30 PM CrossFit
1 x 3 @ 50 lbs
13
Rachel
Bard
4:30 PM CrossFit
1 x 3 @ 45 lbs
14
Julia
Hodge
6:00 AM CrossFit
1 x 3 @ 40 lbs
15
Yvonne
Peterson
10:00 AM CrossFit
1 x 3 @ 30 lbs
16
Natalie
Cosson
7:30 PM CrossFit
1 x 3 @ 20 lbs
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