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Clean Complex

Metcon

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Workout

Wacky Wednesday

Clean Complex

7 deadlifts + 5 hang power cleans + 3 front squats

Work up to a heavy unbroken set of the complex. All reps must be completed without setting the bar down. Perform a 4-5 sets working your way up.

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP of:
20 wall balls 20/14#
16 alternating dumbbell snatches 50/35#
12 burpees

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

Whiteboard:

Wednesday, July 31, 2019

Male Clients

1

Donnie
Barbour

Drive Thru

1 x 1 @ 225 lbs

@World Gym 5pm

2

Private

4:30 PM CrossFit

1 x 1 @ 205 lbs

3

Paul
Miller

8:00 AM CrossFit

1 x 1 @ 190 lbs

4

Brandon
Henry

5:00 AM CrossFit

1 x 1 @ 185 lbs

4

Rich
Marino

4:30 PM CrossFit

1 x 1 @ 185 lbs

5

Private

5:00 AM CrossFit

1 x 1 @ 165 lbs

5

Tom
Boyle

5:00 AM CrossFit

1 x 1 @ 165 lbs

6

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 155 lbs

6

Mike
Brown

8:00 AM CrossFit

1 x 1 @ 155 lbs

1 HPC #190

7

Aaron
Carver

4:30 PM CrossFit

1 x 1 @ 145 lbs

7

Adam
Doty

4:30 PM CrossFit

1 x 1 @ 145 lbs

7

Dale
Rinkenberger

6:00 AM CrossFit

1 x 1 @ 145 lbs

7

Dave
Lombardo

5:00 AM CrossFit

1 x 1 @ 145 lbs

8

Mark
Paparo

6:00 AM CrossFit

5 x 1 @ 135 lbs

8

Private

6:00 AM CrossFit

1 x 1 @ 135 lbs

8

Erik
Manning

5:00 AM CrossFit

1 x 1 @ 135 lbs

9

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 125 lbs

9

Robin
Gautham Mu ...

5:30 PM CrossFit

1 x 1 @ 125 lbs

10

Jeff
Austin

8:00 AM CrossFit

1 x 1 @ 115 lbs

10

Logan
Griffith

7:30 PM CrossFit

1 x 1 @ 115 lbs

11

Victor
Jimenez

8:00 AM CrossFit

1 x 5 @ 105 lbs

11

Jeff
Davis

5:30 PM CrossFit

1 x 1 @ 105 lbs

65-85-95-100-105

12

Justin
Austin

8:00 AM CrossFit

1 x 1 @ 95 lbs

13

David
Johnson

8:00 AM CrossFit

1 x 1 @ 85 lbs

13

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Carla
Henriet

5:00 AM CrossFit

1 x 1 @ 125 lbs

2

Victoria
Duncan

5:30 PM CrossFit

1 x 1 @ 115 lbs

Forearms gave out at 125

3

Kristen
Bell

4:30 PM CrossFit

1 x 1 @ 100 lbs

4

Monica
Dingler

10:00 AM CrossFit

1 x 1 @ 95 lbs

4

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 95 lbs

5

Allison
Elliott

5:00 AM CrossFit

1 x 1 @ 90 lbs

5

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 90 lbs

5

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 90 lbs

5

Michelle
Vaughn

8:00 AM CrossFit

1 x 1 @ 90 lbs

6

Hannah
Padovano

8:00 AM CrossFit

1 x 1 @ 85 lbs

8 hang cleans; 5 front squats

6

Jessica
Chauncey

5:00 AM CrossFit

1 x 1 @ 85 lbs

6

Karlye
Ramer

5:30 PM CrossFit

1 x 1 @ 85 lbs

6

Kelsey
Questel

6:00 AM CrossFit

1 x 1 @ 85 lbs

6

Rebecca
Shoppy

8:00 AM CrossFit

1 x 1 @ 85 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 75 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 70 lbs

8

Kiyoka
Yahaba

7:30 PM CrossFit

1 x 1 @ 70 lbs

8

Vanessa
Cordova

7:30 PM CrossFit

1 x 1 @ 70 lbs

9

Angie
Bryant

4:30 PM CrossFit

1 x 1 @ 65 lbs

lighter for elbow preservation

9

Jami
Latham

10:00 AM CrossFit

1 x 1 @ 65 lbs

10

Linnet
Orbe

6:00 AM CrossFit

2 x 1 @ 55 lbs

10

Jessyca
Doty

5:30 PM CrossFit

1 x 1 @ 55 lbs

10

Katherine
Tullis

4:30 PM CrossFit

1 x 1 @ 55 lbs

10

Katie
Crocker

5:00 AM CrossFit

1 x 1 @ 55 lbs

10

Marcy
Butler

8:00 AM CrossFit

1 x 1 @ 55 lbs

10

Mayra
Jones

5:30 PM CrossFit

1 x 1 @ 55 lbs

11

Jaylyn
Carver

4:30 PM CrossFit

1 x 1 @ 50 lbs

11

Jennifer
Yerges

4:30 PM CrossFit

1 x 1 @ 50 lbs

Wrist started to hurt. Held back on weight.

12

LeAnn
Austin

8:00 AM CrossFit

1 x 1 @ 45 lbs

12

Melisa
Raney

10:00 AM CrossFit

1 x 1 @ 45 lbs

12

Natalie
Cosson

6:00 AM CrossFit

1 x 1 @ 45 lbs

13

Silvana
Scherer

5:30 PM CrossFit

1 x 1 @ 40 lbs

14

Jessica
Cowell

7:30 PM CrossFit

1 x 1 @ 37 lbs

15

Lisa
Rodriguez ...

5:30 PM CrossFit

1 x 1 @ 35 lbs