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Components

Power Clean

Metcon

Settings

Workout

1/7/20

Weightlifting

Power Clean

Power Clean

Pausing Power Clean
On the 1:30 x 5:
1 Pausing Power Clean
1 Power Clean

*2 Second Pause at Knee
*2 Second Pause in Catch

Set 1: 60%
Set 2: 63%
Set 3: 66%
Set 4: 69%
Set 5: 72%

The two reps do not need to be completed 'touch and go'
Percentages are based on your 1RM Power Clean

Metcon

Metcon (Time)

ADV RX
3 Rounds:
100 DU
20 Barbell Facing Burpees
10 Cleans

Round 1: 155/105
Round 2: 185/135
Round 3: 225/155

RX
3 Rounds
100 DU
20 Barbell Facing Burpees
10 Cleans

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

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

Whiteboard:

Tuesday, January 07, 2020

Male Clients

1

Dane
Sonnenberg

5:30 PM CrossFit

1 x 2 @ 235 lbs

2

Kyle
Baker

5:30 PM CrossFit

1 x 2 @ 205 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 2 @ 205 lbs

3

Derek
Halford

6:30 AM CrossFit

1 x 2 @ 195 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 185 lbs

4

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 185 lbs

4

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 185 lbs

4

Private

5:30 AM CrossFit

1 x 2 @ 185 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 185 lbs

5

Brandon
Hedrick

5:30 AM CrossFit

1 x 2 @ 175 lbs

5

Danny
Eckard

6:30 AM CrossFit

1 x 2 @ 175 lbs

failed at 195

5

Lanny
Natoli

5:30 PM CrossFit

1 x 2 @ 175 lbs

5

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 175 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 175 lbs

6

Brent
Miller

5:30 PM CrossFit

1 x 2 @ 165 lbs

6

Jason
Denis

4:00 PM CrossFit

1 x 2 @ 165 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 165 lbs

7

King
of Verdict ...

12:00 PM CrossFit

1 x 2 @ 155 lbs

7

Mike
Alfred

5:30 AM CrossFit

1 x 2 @ 155 lbs

7

Phil
Lachapelle

6:30 PM CrossFit

1 x 2 @ 155 lbs

7

Robert
Johnson

5:30 PM CrossFit

1 x 2 @ 155 lbs

8

David
Dahle

6:30 AM CrossFit

1 x 2 @ 145 lbs

8

Jay
Parkhurst

5:30 PM CrossFit

1 x 2 @ 145 lbs

8

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 145 lbs

9

Al
Moody

4:00 PM CrossFit

1 x 2 @ 135 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 135 lbs

9

Donald
Stewart

5:30 PM CrossFit

1 x 2 @ 135 lbs

10

Bill
Knight

12:00 PM CrossFit

1 x 2 @ 125 lbs

11

Brayden
Conrad

6:30 PM CrossFit

1 x 2 @ 85 lbs

12

GRIFFIN
PARKHURST

5:30 PM CrossFit

1 x 2 @ 65 lbs

13

Ben
Mustian

4:00 PM CrossFit

1 x 2 @ 40 lbs

Female Clients

1

Cambell
Vander Haar

9:30 AM CrossFit

1 x 2 @ 125 lbs

2

Hillary
Ledford

5:30 PM CrossFit

1 x 2 @ 115 lbs

2

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 115 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 110 lbs

4

Rebecca
Karner

12:00 PM CrossFit

1 x 2 @ 105 lbs

5

Shannon
Fichter

5:30 PM CrossFit

1 x 2 @ 100 lbs

6

Arden
Roderick

8:30AM CrossFit Class

1 x 2 @ 95 lbs

6

chelsea
snitker

4:00 PM CrossFit

1 x 2 @ 95 lbs

6

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 95 lbs

6

JULIA
SILVA

5:30 PM CrossFit

1 x 2 @ 95 lbs

6

Katie
Tuttle

4:00 PM CrossFit

1 x 2 @ 95 lbs

6

Kiersten
Palmer

4:00 PM CrossFit

1 x 2 @ 95 lbs

7

Nikki
Stewart

5:30 PM CrossFit

1 x 2 @ 85 lbs

8

Cindy
Mustian

4:00 PM CrossFit

1 x 2 @ 75 lbs

8

Jacki
Collins

5:30 AM CrossFit

1 x 2 @ 75 lbs

9

Jessica
Kincaid

4:00 PM CrossFit

1 x 2 @ 70 lbs

10

Laurie
Dymes

5:30 AM CrossFit

1 x 2 @ 60 lbs

11

Cindy
Orr

8:30AM CrossFit Class

1 x 2 @ 0 lbs

6x3 squats ended 150