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Components

Clean Deadlift to Mid ...

Metcon

Settings

Workout

Tron

Warm-up

3:00 Cardio

Then…

3 Sets:
5 Muscle Clean
5 Muscle Snatch
5 Strict Pullup
10 Walking Lunges

Weightlifting

Clean Deadlift to Mid-Thigh + Clean + Jerk (Every :90 x 4)

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE

Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE

Metcon

Metcon (Time)

With a partner, Complete For Time:
"Team Tron"
50 Power Snatch (115/80)
40 Clean and Jerks (155/105)
30 Synchro Chest-to-Bar

"Team Tron"
50 Power Snatch (155/105)
40 Clean and Jerks (185/125)
30 Synchro Bar Muscle Ups

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

Whiteboard:

Friday, April 15, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

1 x 1 @ 255 lbs

power/push.

2

Brad
Robert

CrossFit: 6:15 AM

1 x 1 @ 215 lbs

3

Jerry
Sipe

CrossFit: 6:15 AM

1 x 1 @ 205 lbs

3

Luke
Lister

CrossFit: 5:15 AM

1 x 1 @ 205 lbs

4

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 1 @ 195 lbs

5

PJ
Kearn

CrossFit: 6:15 PM

1 x 1 @ 185 lbs

6

Joshua
Meyer

CrossFit: 6:15 AM

1 x 1 @ 155 lbs

185 failure captain we do not have lift off

7

Jay
Lowell

CrossFit: 5:15 PM

1 x 1 @ 115 lbs

8

James
Coash

CrossFit: 6:15 AM

1 x 1 @ 110 lbs

Female Clients

1

Amber
Lambertz

CrossFit: 5:15 AM

1 x 1 @ 135 lbs

2

Mallory
Robert

CrossFit: 5:15 AM

1 x 1 @ 125 lbs

3

Jenny
Bauer

CrossFit: 6:15 PM

1 x 1 @ 120 lbs

4

Private

CrossFit: 6:15 PM

1 x 1 @ 115 lbs

5

Candace
Lister

CrossFit: 5:15 AM

1 x 1 @ 105 lbs

120 split

6

Leah
Loring

CrossFit: 5:15 PM

1 x 1 @ 95 lbs

6

Renata
Knox

CrossFit: 6:15 AM

1 x 1 @ 95 lbs

7

Gayle
Mahin

CrossFit: 6:15 AM

1 x 1 @ 85 lbs

8

Sharon
Klima

CrossFit: 5:15 PM

1 x 1 @ 55 lbs