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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
1/7/20 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (31/18)
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
video library
.
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
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