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Components

Power Clean

Front Squat

Metcon

Metcon

Settings

Workout

CF - 08/24/20

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Power Clean (Build to a heavy power clean)

C: Front Squat (1x 1:00 amrap ub @ 135/95 )

D: Metcon (Time)

For Time
50-40-30-20-10
Wall ball 20/14
DU
Rest 3:00 upon completion

E: Metcon (Calories)

10 min assault or c2 bike @ 70-80% max hr

F: Metcon (No Measure)

2x
:60 statice single arm farmer hold e/ side; rest :30/1:00
:60 straight arm plank;rest 1:00

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

Whiteboard:

Monday, August 24, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

1 x 1 @ 300 lbs

2

JD
Mason

6:00 PM CrossFit

1 x 1 @ 275 lbs

2

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 275 lbs

3

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 255 lbs

4

Geoff
Cottrill

6:00 AM CrossFit

1 x 1 @ 245 lbs

5

Chad
Oakley

4:00 PM CrossFit

1 x 1 @ 235 lbs

5

Henry (Nick)
Nickells

12:30 PM CrossFit

1 x 1 @ 235 lbs

6

Lafayette
Mecham

5:00 AM CrossFit

1 x 1 @ 225 lbs

6

Wade
Kilgore

6:00 AM CrossFit

1 x 1 @ 225 lbs

7

Sena
Agbeko

5:00 AM CrossFit

1 x 1 @ 215 lbs

7

Allen
Burgess

5:00 PM CrossFit

1 x 1 @ 215 lbs

8

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 205 lbs

8

Luke
Wylie

4:00 PM CrossFit

1 x 1 @ 205 lbs

9

Chase
Pasternak

12:30 PM CrossFit

1 x 1 @ 195 lbs

9

Kevin
Kraft

4:00 PM CrossFit

1 x 1 @ 195 lbs

10

Burt
Powers

6:00 AM CrossFit

1 x 1 @ 175 lbs

10

Robert
Carpenter

7:00am CrossFit

1 x 1 @ 175 lbs

11

James
Do

7:00am CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Kaitlyn
Chow

7:00am CrossFit

1 x 1 @ 185 lbs

Took me like 8 tries BUT I FINALLY HIT IT

2

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 155 lbs

2

Jordan
Wylie

6:00 AM CrossFit

1 x 1 @ 155 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 155 lbs

3

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 125 lbs

3

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 125 lbs

4

Morgan
Webb

4:00 PM CrossFit

1 x 1 @ 115 lbs

5

Sabrina
Huong

7:00am CrossFit

1 x 1 @ 95 lbs

5

Sage
West

4:00 PM CrossFit

1 x 1 @ 95 lbs

6

Pamela
Do

7:00am CrossFit

1 x 1 @ 75 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 75 lbs