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Power Clean + Hang Sq ...

Metcon

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Workout

WOD - Friday, February 23, 2018

Warm-up

3 Minutes of Fish Game on Rower
Mobilize Front Rack (Banded Stretches)
1x
Bear Crawl
Spiderman Crawl
Crab Walk
Inch Worm
Burgener for Clean & Jerk w/PVC
10 Hang Power Clean
10 Power Clean
10 Hang Squat Clean
10 Power Jerk

Weightlifting

E2MOM 12
Power Clean + Hang Squat Clean + Jerk

Complete 1 rep of the complex every 2 minutes for 12 minutes adding weight each successful set.
Score is heaviest weight used; no bar drop before completing complex

Power Clean + Hang Squat Clean + Power Jerk (6X1 @ AHAP)

Metcon

Metcon (4 Rounds for reps)

Partner WOD

4 Min Max Burpees Over the Bar
Rest 1 Min
4 Min Max Clean & Jerk (135/95#)
Rest 1 Min
4 Min Max Wall Balls (20/14)*
Rest 1 Min
4 Min Max Calorie Row

Rx 55+ & Scale = (95/65); WB (14/10)

Partner WB NOT allowed
One partner working at a time. Partition work as even as possible. Total team reps.

Mobility

Cool down mobility, coaches choice.

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

Whiteboard:

Friday, February 23, 2018

Male Clients

1

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 185 lbs

205 bad form

1

Bryan
Bureau

4:30 PM CrossFit

1 x 1 @ 185 lbs

1

Ken
Walma

5:00 AM CrossFit

1 x 1 @ 185 lbs

failed 205

1

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 185 lbs

2

Brennan
Wesolowski

8:00 AM CrossFit

1 x 1 @ 170 lbs

3

Private

6:00 AM CrossFit

1 x 1 @ 160 lbs

4

Wallis
Shoppy

4:30 PM CrossFit

1 x 1 @ 155 lbs

5

Brian
Watson

8:00 AM CrossFit

1 x 1 @ 145 lbs

Failed 165 at the squat clean

5

Dale
Rinkenberger

5:30 PM CrossFit

1 x 1 @ 145 lbs

5

Erik
Manning

5:30 PM CrossFit

1 x 1 @ 145 lbs

5

Mike
Brown

5:30 PM CrossFit

1 x 1 @ 145 lbs

165 Failed CJ

6

Chris
Davis

10:00 AM CrossFit

1 x 1 @ 135 lbs

75, 95, 105, 115, 125

7

Greg
Bickhart

5:00 AM CrossFit

1 x 1 @ 105 lbs

7

Syed
Ali

5:30 PM CrossFit

1 x 1 @ 105 lbs

105

8

Jeff
Davis

5:30 PM CrossFit

1 x 1 @ 30 lbs

used 10-15-20-25-30lbs left arm only

Female Clients

1

Cindy
Manning

8:00 AM CrossFit

1 x 1 @ 140 lbs

105, 115, 125, 130, 135, 140

2

Kasey
Kohring

5:30 PM CrossFit

1 x 1 @ 120 lbs

3

Andrea
Bauer

8:00 AM CrossFit

3 x 1 @ 115 lbs

3

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 115 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

1 x 1 @ 105 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 95 lbs

5

Vicki
Mason

5:30 PM CrossFit

1 x 1 @ 95 lbs

failed the hang at 105

6

Lily
Anderson

8:00 AM CrossFit

1 x 1 @ 90 lbs

7

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 85 lbs

7

Angie
Bryant

5:30 PM CrossFit

1 x 1 @ 85 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 85 lbs

35, 45, 55, 65, 75, 85

7

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 85 lbs

8

Natalie
Mahler

5:00 AM CrossFit

1 x 1 @ 75 lbs

9

Brittany
Pankopp

10:00 AM CrossFit

1 x 1 @ 70 lbs

9

Private

5:30 PM CrossFit

1 x 1 @ 70 lbs

9

Lissy
Cowdery

5:30 PM CrossFit

1 x 1 @ 70 lbs

10

Estela
Falla-Ross

6:00 AM CrossFit

1 x 1 @ 60 lbs

10

Sharon
Brooks

6:00 AM CrossFit

1 x 1 @ 60 lbs

11

Karen
Bickhart

5:00 AM CrossFit

1 x 1 @ 55 lbs

11

Tracy
Jennings

6:00 AM CrossFit

1 x 1 @ 55 lbs

12

LeAnn
Austin

8:00 AM CrossFit

3 x 1 @ 45 lbs