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Components

Power Clean + Hang Sq ...

Metcon

Front Squat + Push Je ...

Settings

Workout

4/13/18

Warm-up

Metcon (No Measure)

Partner up
2 Rounds
A: bar work
5 high pulls
5 RDLs
5 Cleans
5 front squats
5 Jerks
5 tall Cleans
B:
20 mountain climbers
10 soldier walks/leg
10 quad pull toe touch
-then switch-

Weightlifting

Power Clean + Hang Squat Clean + Squat Clean

On the Minute x 16 (4 Rounds):
Minute 1 – 3 Power Cleans
Minute 2 – 2 Hang Squat Cleans
Minute 3 – 1 Squat Clean
Minute 4 – Rest

Same weight across

Metcon

Metcon (Time)

Team of 3
135 Calorie Bike
135 Burpees
135 Calorie Row
135 Hang Clean and Jerks (95/65)

*One person working at a time
ADV RX as written
RX. 75/55

Optional Extra Strength Work

Front Squat + Push Jerk + Split Jerk (5 Sets of the Complex)

3 Front Squats + 2 Push Jerks + 1 Split Jerk

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

Whiteboard:

Friday, April 13, 2018

Male Clients

1

Private

5:30 AM CrossFit

4 x 6 @ 245 lbs

2

Colby
Wollak

12:00 PM CrossFit

4 x 6 @ 225 lbs

2

Derrick
Ledford

4:00 PM CrossFit

4 x 6 @ 225 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

4 x 6 @ 205 lbs

3

Private

5:30 AM CrossFit

4 x 6 @ 205 lbs

4

Hap
Clayton

8:30AM CrossFit Class

4 x 6 @ 185 lbs

4

Neil
Glezen

8:30AM CrossFit Class

4 x 6 @ 185 lbs

4

Patrick
Mizzell

8:30AM CrossFit Class

4 x 6 @ 185 lbs

5

Jason
Leach

12:00 PM CrossFit

4 x 6 @ 165 lbs

5

Josh
Roberts

4:00 PM CrossFit

4 x 6 @ 165 lbs

6

Darius
Nouri

8:30AM CrossFit Class

4 x 6 @ 155 lbs

6

Devon
Speckman

4:00 PM CrossFit

4 x 6 @ 155 lbs

6

Eric
Olinger

12:00 PM CrossFit

4 x 6 @ 155 lbs

7

Johnny
Quilla

12:00 PM CrossFit

4 x 6 @ 145 lbs

8

King
of Verdict ...

12:00 PM CrossFit

4 x 6 @ 135 lbs

Should have done more

8

Stephen
Kent

5:30 AM CrossFit

4 x 6 @ 135 lbs

9

Bernard
Tripp

6:30 AM CrossFit

4 x 6 @ 95 lbs

9

Jim
Tuttle

6:30 AM CrossFit

4 x 6 @ 95 lbs

9

Ken
Buckstad

6:30 AM CrossFit

4 x 6 @ 95 lbs

9

Scotty
In Route

6:30 AM CrossFit

4 x 6 @ 95 lbs

10

Todd
Mashburn

9:30 AM CrossFit

4 x 6 @ 75 lbs

11

Brad
May

5-7pm Open WOD Come When ...

3 x 6 @ 95 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

4 x 6 @ 155 lbs

2

Jill
Olinger

12:00 PM CrossFit

4 x 6 @ 135 lbs

3

Jenn
Warcola

8:30AM CrossFit Class

4 x 6 @ 115 lbs

4

Katie
Powell

5-7pm Open WOD Come When ...

4 x 6 @ 105 lbs

At home

4

Miranda
Morales

8:30AM CrossFit Class

4 x 6 @ 105 lbs

5

Maddy
Fero

5:30 AM CrossFit

4 x 6 @ 95 lbs

6

Susan
Sterling

5:30 AM CrossFit

4 x 6 @ 85 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

4 x 6 @ 75 lbs

7

Kelly
Nouri

8:30AM CrossFit Class

4 x 6 @ 75 lbs

8

Nikki
Stewart

8:30AM CrossFit Class

4 x 6 @ 70 lbs

9

Hillary
May

5-7pm Open WOD Come When ...

4 x 6 @ 65 lbs

9

Stacy
Speckman

4:00 PM CrossFit

4 x 6 @ 65 lbs

10

Jennifer
Pridmore

4:00 PM CrossFit

4 x 6 @ 55 lbs

10

Katie
Tuttle

4:00 PM CrossFit

4 x 6 @ 55 lbs

10

Laurie
Dymes

5:30 AM CrossFit

4 x 6 @ 55 lbs

10

Lisa
Hummel

6:30 AM CrossFit

4 x 6 @ 55 lbs

11

geta
logofatu

9:30 AM CrossFit

4 x 6 @ 15 lbs

1st day