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1 Clean Pull 1 Power ...

Metcon

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Workout

10/1/19

The golf teams have been made. Please let Eric or Jill know ASAP if anything has changed and if you are not playing.

Weightlifting

1 Clean Pull 1 Power Clean 1 Low Hang Power Clean

On the 1:30 x 6 Sets:
1 Clean Pull
1 Power Clean
1 Low-Hang Power Clean

Sets 1-3: 60-63-66% of 1RM Power Clean
Sets 4-6: Build to a Heavy Compex

This 3-movement complex is intended to be one giant set, completed without dropping the bar
The first three sets are at a percentage of your 1RM Power Clean (60-63-66%)
Build to a heavy complex over your last 3 sets
Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30

Metcon

Metcon (3 Rounds for reps)

3 Rounds
AMRAP 4:
15 Burpee Box Jumps (24"/20")
21 Power Cleans
27/21 Calorie Row

Rest 4 Minutes Between

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

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

Whiteboard:

Tuesday, October 01, 2019

Male Clients

1

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 255 lbs

2

Jeff
Peck

8:30AM CrossFit Class

1 x 1 @ 225 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 225 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 215 lbs

4

Eli
Joy

5:30 PM CrossFit

1 x 1 @ 205 lbs

4

Private

5:30 AM CrossFit

1 x 1 @ 205 lbs

4

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 205 lbs

5

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 195 lbs

6

Andy
Pridmore

5:30 PM CrossFit

1 x 1 @ 185 lbs

6

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 185 lbs

7

Brad
Topper

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Chris
Morales

6:30 AM CrossFit

1 x 1 @ 175 lbs

7

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 175 lbs

7

Evan
Mason

12:00 PM CrossFit

1 x 1 @ 175 lbs

7

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 175 lbs

7

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 175 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 165 lbs

8

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 165 lbs

9

Johnny
Quilla

9:30 AM CrossFit

1 x 1 @ 155 lbs

9

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 155 lbs

10

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 145 lbs

11

Jonathan
Austin

5:30 AM CrossFit

1 x 1 @ 135 lbs

12

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 125 lbs

12

Paul
Rafferty

5:30 AM CrossFit

1 x 1 @ 125 lbs

13

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 115 lbs

14

Zeno
Moore

4:00 PM CrossFit

6 x 3 @ 30 lbs

Set 1=30 Set 2=35 Set 3=40 Set 4=45 Set 5=50 Set 6=55

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 165 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 145 lbs

3

Alyson
Knight

4:00 PM CrossFit

1 x 1 @ 130 lbs

3

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 130 lbs

3

stevi
harmon

4:00 PM CrossFit

1 x 1 @ 130 lbs

4

Shannon
Fichter

5:30 PM CrossFit

1 x 1 @ 125 lbs

Form wasn’t amazing

4

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 120 lbs

6

Miranda
Morales

8:30AM CrossFit Class

1 x 1 @ 115 lbs

7

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 110 lbs

7

Mary
Mason

4:00 PM CrossFit

1 x 1 @ 110 lbs

8

Emma
Mason

4:00 PM CrossFit

1 x 1 @ 100 lbs

9

Alyssa
Baker

5:30 PM CrossFit

1 x 1 @ 95 lbs

10

chelsea
snitker

4:00 PM CrossFit

1 x 1 @ 90 lbs

10

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 90 lbs

11

Jennifer
Taylor

8:30AM CrossFit Class

1 x 1 @ 85 lbs

11

Mindy
Serencsa

5:30 PM CrossFit

1 x 1 @ 85 lbs

12

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 75 lbs

12

Arden
Roderick

9:30 AM CrossFit

1 x 1 @ 75 lbs

13

Jessica
Kincaid

4:00 PM CrossFit

1 x 1 @ 70 lbs

14

Rhonda
Halford

5:30 AM CrossFit

1 x 1 @ 65 lbs

15

Kiersten
Palmer

9:30 AM CrossFit

1 x 1 @ 45 lbs