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Power Clean

Metcon

Settings

Workout

Fantastic Friday Workout

Power Clean (Work to a heavy set of 3 Power clean touch and go)

Power Clean

Take 5-7 sets of 3 to work up to a heavy set for the day.

Metcon (Time)

For time:

21-15-9
Hang Power cleans 95/65#
Box jumps 24/20"

rest 2:00

15-12-9
Hang Power cleans 115/75#
Box jumps 24/20"

rest 2:00

12-9-6
Hang Power cleans 135/85#
Box jumps 24/20"

***Scale weights so that the first workout is a light weight (close to unbroken)
Second workout is a little heavier (sets of 8 -12)
Third workout a bit heavier.

***Be conservative with your weights, it is a lot of reps.

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

Whiteboard:

Friday, August 16, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 3 @ 225 lbs

2

Aaron
Carver

4:30 PM CrossFit

1 x 3 @ 205 lbs

2

Bryan
Bureau

5:30 PM CrossFit

1 x 3 @ 205 lbs

2

Rich
Marino

4:30 PM CrossFit

1 x 3 @ 205 lbs

3

AJ
Ross

6:00 AM CrossFit

1 x 3 @ 185 lbs

3

Private

5:00 AM CrossFit

1 x 3 @ 185 lbs

3

James gill ...
l

4:30 PM CrossFit

1 x 3 @ 185 lbs

failed 2/3 on set of 3 @205#

3

Paul
Miller

8:00 AM CrossFit

1 x 3 @ 185 lbs

4

Travis
Jones

4:30 PM CrossFit

1 x 3 @ 175 lbs

5

Chris
Bryant

5:30 PM CrossFit

1 x 3 @ 165 lbs

45/95/125/155/165 - need to work on hook grip :-/

5

Mike
Brown

5:00 AM CrossFit

1 x 3 @ 165 lbs

5

Tim
McCormick

5:00 AM CrossFit

1 x 3 @ 165 lbs

5

Wallis
Shoppy

5:00 AM CrossFit

1 x 3 @ 165 lbs

6

Austin
Ingram

5:30 PM CrossFit

1 x 3 @ 155 lbs

6

Chris
Lenox

10:00 AM CrossFit

1 x 3 @ 155 lbs

6

Dave
Lombardo

5:00 AM CrossFit

1 x 3 @ 155 lbs

6

Harris
Frank

5:00 AM CrossFit

1 x 3 @ 155 lbs

6

Jeff
Austin

8:00 AM CrossFit

1 x 3 @ 155 lbs

6

Ryan
Reyes

5:00 AM CrossFit

1 x 3 @ 155 lbs

7

Patrick
Dedoyard

6:00 AM CrossFit

1 x 3 @ 150 lbs

8

Mike
Anderson

6:00 AM CrossFit

1 x 3 @ 145 lbs

9

Erik
Manning

6:00 AM CrossFit

1 x 3 @ 135 lbs

9

Max
Leaming

6:00 AM CrossFit

1 x 3 @ 135 lbs

9

Mike
McCleery

8:00 AM CrossFit

1 x 3 @ 135 lbs

10

Marcus
Garrett

5:00 AM CrossFit

1 x 3 @ 130 lbs

11

Aiden
Bryant

5:30 PM CrossFit

1 x 3 @ 125 lbs

12

David
Johnson

8:00 AM CrossFit

1 x 3 @ 105 lbs

13

Robert
Meredith Jr

10:00 AM CrossFit

1 x 3 @ 85 lbs

Female Clients

1

Andrea
Bauer

8:00 AM CrossFit

1 x 3 @ 135 lbs

1

Kristen
Bell

8:00 AM CrossFit

1 x 3 @ 135 lbs

2

Rachel
Blackwell

10:00 AM CrossFit

1 x 3 @ 115 lbs

3

Brenda
Miller

8:00 AM CrossFit

1 x 3 @ 110 lbs

3

Saskia
Arnesen

10:00 AM CrossFit

1 x 3 @ 110 lbs

4

Brianna
Doty

4:30 PM CrossFit

1 x 3 @ 105 lbs

5

Kelsey
Questel

6:00 AM CrossFit

1 x 3 @ 100 lbs

6

Private

5:30 PM CrossFit

1 x 3 @ 95 lbs

6

Lisa
Zawacki

10:00 AM CrossFit

1 x 3 @ 95 lbs

6

Lori
Adkins

10:00 AM CrossFit

1 x 3 @ 95 lbs

7

Emily
Thaxton

8:00 AM CrossFit

1 x 3 @ 85 lbs

8

Amy
Linton

10:00 AM CrossFit

1 x 3 @ 75 lbs

8

Monica
Lee

4:30 PM CrossFit

1 x 3 @ 75 lbs

8

Vanessa
Cordova

4:30 PM CrossFit

1 x 3 @ 75 lbs

9

Jami
Latham

10:00 AM CrossFit

1 x 3 @ 70 lbs

9

Kim
Hullett

4:30 PM CrossFit

1 x 3 @ 70 lbs

9

Linnet
Orbe

6:00 AM CrossFit

1 x 3 @ 70 lbs

10

Alison
Dickens

5:30 PM CrossFit

1 x 3 @ 65 lbs

10

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 3 @ 65 lbs

11

Jessyca
Doty

4:30 PM CrossFit

1 x 3 @ 60 lbs

12

Jennifer
Vermilyea

Drive Thru

1 x 3 @ 55 lbs

13

Natalie
Cosson

6:00 AM CrossFit

1 x 3 @ 50 lbs

14

Tammy
Lewis

6:00 AM CrossFit

1 x 3 @ 45 lbs

15

Jennifer
Yerges

4:30 PM CrossFit

1 x 3 @ 35 lbs

Working on form

16

Shauna
Murphy

4:30 PM CrossFit

1 x 3 @ 30 lbs