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Components

Power Clean

Front Squat

Split Jerk Complex 2 ...

Metcon

Settings

Workout

3/12/19

Weightlifting

Weightlifting

Power Clean (Climbing)

Power Clean

Min 0-2
10 Power Cleans
Min 2 - 4
8 Power Cleans
Min 4 - 6
6 Power Ceans
Min 6 - 8
4 Power Cleans
Min 8 - 10
2 Power Cleans

It doesn’t have to be touch and go. Add weight each round.

Front Squat

Front Squat

At the 10:00… Tempo Pausing Front Squat
On the 2:00 x 3:
1 Repetition
3 Seconds to Bottom
2 Second Pause in Bottom

Split Jerk Complex 2 Pausing Split Jerks + 1 Regular Split Jerk

At the 16..... 2 Pausing Split Jerks
1 Regular Split Jerk
On the 2:00 x 3 Complexes

Pausing Split Jerk:
https://youtu.be/wIv9MonbjNI

Metcon

Metcon (Time)

5 Rounds, "On the 5:00":
15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Cleans
6 Push Jerks
ADV RX – 135/95
RX - 115/80

Score is slowest round. If you don’t finish every rep missed counts as a second.

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

Whiteboard:

Tuesday, March 12, 2019

Male Clients

1

Dane
Sonnenberg

5:30 PM CrossFit

1 x 2 @ 225 lbs

1

Derrick
Ledford

6:30 PM CrossFit

1 x 2 @ 225 lbs

135, 155, 175, 205, 225

2

Patrick
Mizzell

8:30AM CrossFit Class

1 x 2 @ 215 lbs

3

Bob
Swadley

4:00 PM CrossFit

1 x 2 @ 205 lbs

3

Kenny
Hastings

8:30AM CrossFit Class

1 x 2 @ 205 lbs

3

Kyle
Baker

5:30 AM CrossFit

1 x 2 @ 205 lbs

3

Todd
Mehrmann

5:30 PM CrossFit

1 x 2 @ 205 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 185 lbs

4

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 185 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 185 lbs

4

Jason
Blackwell

12:00 PM CrossFit

1 x 2 @ 185 lbs

5

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 175 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 175 lbs

6

Adam
McCall

6:30 PM CrossFit

1 x 2 @ 165 lbs

6

Evan
Mason

4:00 PM CrossFit

1 x 2 @ 165 lbs

6

Heath
Dills

5:30 PM CrossFit

1 x 2 @ 165 lbs

7

Joey
Hager

4:00 PM CrossFit

1 x 2 @ 155 lbs

7

Jumpin Jack
Schneider

4:00 PM CrossFit

1 x 2 @ 155 lbs

7

Mike
Alfred

5:30 AM CrossFit

1 x 2 @ 155 lbs

7

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 155 lbs

8

Eli
McCall

6:30 PM CrossFit

1 x 2 @ 40 lbs

Hang Cleans

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 175 lbs

2

Alyson
Knight

5:30 PM CrossFit

1 x 2 @ 155 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 125 lbs

4

Erin
Schneider

4:00 PM CrossFit

1 x 2 @ 115 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 115 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 115 lbs

5

Lauran
Stump

5:30 AM CrossFit

1 x 2 @ 105 lbs

5

Shannon
Fichter

5:30 AM CrossFit

1 x 2 @ 105 lbs

6

JULIA
SILVA

12:00 PM CrossFit

1 x 2 @ 100 lbs

6

Mary
Mason

4:00 PM CrossFit

1 x 2 @ 100 lbs

6

Monica
Leatherman

9:30 AM CrossFit

1 x 2 @ 100 lbs

7

Amanda
Mendez

5:30 PM CrossFit

1 x 2 @ 95 lbs

7

Brandy
Hagler

12:00 PM CrossFit

1 x 2 @ 95 lbs

8

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 90 lbs

9

Amy
Plonk

4:00 PM CrossFit

1 x 2 @ 85 lbs

9

Jennifer
Taylor

4:00 PM CrossFit

1 x 2 @ 85 lbs

10

Jennifer
Pridmore

6:30 PM CrossFit

1 x 2 @ 70 lbs