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Components

Clean Pull

Clean

Metcon

Settings

Workout

Wednesday

Warm-up

10 mins

Dynamic Barbell Warm-up

Weightlifting

30 mins

Clean Pull (2, 2, 2, 2, 2)

Clean Pull

*Increase weight for 5 sets
*Make sure to hit all positions

Clean (15 mins to find heavy 1 rep)

Clean

*15 minutes to establish heavy, technically sound 1 rep clean
*Scale to power clean as necessary

Metcon

Metcon (Time)

21-15-9
Medball Cleans (20/14)
Skater Lunges

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Whiteboard:

Wednesday, February 24, 2016

Male Clients

1

Adam
Kessell

5:00 PM CrossFit

1 x 2 @ 205 lbs

1

Eric
Robinson

5:00 PM CrossFit

1 x 2 @ 205 lbs

1

Jason
Cansler

6:00 PM CrossFit

1 x 2 @ 205 lbs

2

Alex
Letham

5:00 PM CrossFit

1 x 2 @ 195 lbs

3

Jeb
Ware

11:00 AM CrossFit

1 x 2 @ 175 lbs

4

Chad
Cockerill

5:00 PM CrossFit

1 x 2 @ 155 lbs

5

Jonathan
Visconti

7:00 PM CrossFit

1 x 2 @ 125 lbs

Naughty girls :->

6

Troy
Perlowitz

6:00 PM CrossFit

1 x 2 @ 105 lbs

7

Private

6:00 AM CrossFit

1 x 2 @ 95 lbs

Female Clients

1

Jackie
Cansler

6:00 PM CrossFit

1 x 2 @ 170 lbs

2

Suzanne
Smith

5:00 PM CrossFit

2 x 2 @ 165 lbs

2

Macaira
Herford

6:00 PM CrossFit

1 x 2 @ 165 lbs

3

Amy
Bullock

5:00 PM CrossFit

3 x 2 @ 155 lbs

technique

3

Michelle
Shuck

11:00 AM CrossFit

1 x 2 @ 155 lbs

3

Rachel
Klahr

6:00 PM CrossFit

1 x 2 @ 155 lbs

4

Wendy
Raider

5:00 PM CrossFit

1 x 2 @ 130 lbs

5

Brittany
Dirmann

5:00 AM CrossFit

1 x 2 @ 125 lbs

6

Corey
Knight

7:00 PM CrossFit

1 x 2 @ 115 lbs

65/85/95/100/105/110/115

7

Jen
MacCarthy

6:00 AM CrossFit

1 x 2 @ 105 lbs

8

Laura
Yakamna

6:00 PM CrossFit

1 x 2 @ 103 lbs

9

Amanda
Strous

6:00 PM CrossFit

2 x 2 @ 85 lbs

10

Cara
Stutts

6:00 PM CrossFit

1 x 2 @ 75 lbs

10

Carolina
Martinez

5:00 AM CrossFit

1 x 2 @ 75 lbs

10

Colleen
Beamon

6:00 AM CrossFit

1 x 2 @ 75 lbs