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Power Clean

Metcon

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Workout

Wednesday WOD

Power Clean (Work up to a heavy set of 1 power clean)

Power Clean

Every 1:30 for 7 sets, complete 20 double unders (60 single unders) + 1 power clean.

Start at about 60% of your 1 rep max and add weight if set if able to.

Metcon (AMRAP - Reps)

5 rounds of:

:40 Max sit ups
:20 rest
:40 max effort jumping lunges
:20 rest
:40 max effort Russian KB swings 53/35#
:20 rest

RX+ toes to bar, 70/53#

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

Whiteboard:

Wednesday, November 06, 2019

Male Clients

1

Private

4:30 PM CrossFit

1 x 1 @ 255 lbs

2

Donnie
Barbour

Drive Thru

1 x 1 @ 245 lbs

3

Aaron
Carver

4:30 PM CrossFit

1 x 1 @ 225 lbs

4

Jeff
Smith

4:30 PM CrossFit

1 x 1 @ 215 lbs

5

AJ
Ross

6:00 AM CrossFit

1 x 1 @ 205 lbs

6

Chris
Davis

5:00 AM CrossFit

1 x 1 @ 195 lbs

6

Mike
Brown

5:00 AM CrossFit

1 x 1 @ 195 lbs

7

Chris
Bryant

Drive Thru

1 x 1 @ 175 lbs

45-95-125-155-175

7

Dave
Lombardo

5:00 AM CrossFit

1 x 1 @ 175 lbs

8

Erik
Manning

7:30 PM CrossFit

1 x 1 @ 165 lbs

8

Harris
Frank

5:00 AM CrossFit

1 x 1 @ 165 lbs

9

Jason
Jones

5:00 AM CrossFit

1 x 1 @ 155 lbs

9

Patrick
Dedoyard

6:00 AM CrossFit

1 x 1 @ 155 lbs

10

Kris
Keropian

4:30 PM CrossFit

1 x 1 @ 135 lbs

11

Robert
Meredith Jr

10:00 AM CrossFit

1 x 1 @ 125 lbs

12

Johny
Mathur

Drive Thru

7 x 1 @ 105 lbs

65,65,85,95,105,85,85 Remember: Hips out, Feel hamstrings, Thumbs...

13

David
Johnson

8:00 AM CrossFit

1 x 1 @ 100 lbs

14

Jacob
Thompson

4:30 PM CrossFit

4 x 1 @ 55 lbs

14

Jeff
Bixler

5:30 PM CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Rachel
Blackwell

10:00 AM CrossFit

1 x 1 @ 135 lbs

2

Saskia
Arnesen

10:00 AM CrossFit

1 x 1 @ 130 lbs

3

Brenda
Miller

8:00 AM CrossFit

1 x 1 @ 115 lbs

3

Brianna
Doty

4:30 PM CrossFit

1 x 1 @ 115 lbs

3

Lori
Adkins

5:00 AM CrossFit

1 x 1 @ 115 lbs

4

Linda
Wright

6:00 AM CrossFit

1 x 1 @ 100 lbs

5

Amy
Linton

10:00 AM CrossFit

1 x 1 @ 95 lbs

6

Angela
Ing

8:00 AM CrossFit

1 x 1 @ 90 lbs

6

Florisa
Acosta

8:00 AM CrossFit

1 x 1 @ 90 lbs

6

Tammy
Lewis

5:00 AM CrossFit

1 x 1 @ 90 lbs

7

Dawn
Galante

6:00 AM CrossFit

1 x 1 @ 85 lbs

7

Vanessa
Cordova

7:30 PM CrossFit

1 x 1 @ 85 lbs

8

Emily
Thaxton

8:00 AM CrossFit

1 x 1 @ 80 lbs

8

Jessyca
Doty

4:30 PM CrossFit

1 x 1 @ 80 lbs

9

Jami
Latham

10:00 AM CrossFit

1 x 1 @ 75 lbs

9

Jen
Thompson

5:30 PM CrossFit

1 x 1 @ 75 lbs

9

Jesseca
Rodriguez

10:00 AM CrossFit

1 x 1 @ 75 lbs

10

Holly
Roberts

6:00 AM CrossFit

1 x 1 @ 70 lbs

10

Laurie
Davis

5:00 AM CrossFit

1 x 1 @ 70 lbs

11

Julia
Hodge

6:00 AM CrossFit

1 x 1 @ 60 lbs

12

Jaylyn
Carver

4:30 PM CrossFit

1 x 1 @ 50 lbs

12

Rachel
Bard

4:30 PM CrossFit

1 x 1 @ 50 lbs

13

Nancy
Miller

5:30 PM CrossFit

1 x 1 @ 35 lbs