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Hang Clean & Jerk Complex

Metcon

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Workout

Thu 8-9-18

1: General Warm Up 4

Row 500m then 2 rounds of:
30 sec. goblet squat hold (with KB)
10 Squats
20 leg swings each leg
30 sec. lunge stretch each leg
20 Torso twists (with KB)
12 Yoga push ups (hold head through the arms to finish)

2: Hang Clean & Jerk Complex (EMOM 12 min)

2 Hang Cleans + 2 Jerks (unbroken)

Work up to AHAP

3: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min

12 Hang Power Cleans (95/65)
8 Bar Facing Burpees
4 Bar Muscle Ups (12 pull ups)

Basics - 65/45
Int - 75/55
Rx - as written
Rx+ - 115/80

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

Whiteboard:

Thursday, August 09, 2018

Clients:

Male Clients

1

Cody
Labahn

5:30 PM WOD

1 x 1 @ 245 lbs

1

John
Richey

4:30 PM WOD

1 x 1 @ 245 lbs

2

Brandon
Kelly

3:30 PM WOD

1 x 1 @ 235 lbs

Worked 155-235

3

Mike
McIntosh

5:30 PM WOD

1 x 1 @ 225 lbs

ran out of time, failed 245 jerk

3

Steven
DeLess

5:30 PM WOD

1 x 1 @ 225 lbs

3

Tiny

4:30 PM WOD

1 x 1 @ 225 lbs

4

Michael
Toma

3:30 Open Gym

1 x 1 @ 215 lbs

5

Perry
DeJoode

4:30 PM WOD

1 x 1 @ 210 lbs

6

Ted
TooTall

12:00 PM WOD

1 x 1 @ 195 lbs

7

Tony
Moul

12:00 PM WOD

10 x 1 @ 185 lbs

7

Boaz
Blair

4:30 PM WOD

1 x 1 @ 185 lbs

8

Aaron
Gerken

4:30 PM WOD

1 x 1 @ 175 lbs

8

Josh
Hunt

4:30 PM WOD

1 x 1 @ 175 lbs

9

Paul
Jones

4:30 PM WOD

2 x 1 @ 165 lbs

9

Alex
Humphreys

5:30 PM WOD

1 x 1 @ 165 lbs

10

Aaron
Dressler

9:30 AM WOD

1 x 12 @ 155 lbs

10

Private

9:30 AM WOD

1 x 8 @ 155 lbs

11

Alex
Przybylowski

6:30 PM WOD

1 x 1 @ 145 lbs

12

Erick
Hernandez

5:30 PM WOD

6 x 1 @ 135 lbs

12

Ben
Morehouse

4:30 PM WOD

5 x 1 @ 135 lbs

12

John
Graham

6:00 AM WOD

1 x 1 @ 135 lbs

12

TIMMY

12:00 PM WOD

1 x 1 @ 135 lbs

13

David
Ludi

5:30 PM WOD

1 x 1 @ 125 lbs

no jerks - shoulder

14

Michael
McCarthy

12:00 PM WOD

1 x 12 @ 115 lbs

15

John
Harrington

6:00 AM WOD

12 x 4 @ 95 lbs

15

Dave
sWolcott

12:00 PM WOD

1 x 12 @ 95 lbs

jacked wrist!

16

Bensen
Craig

3:30 PM WOD

3 x 1 @ 85 lbs

17

Edwin
Godinez

6:00 AM WOD

1 x 1 @ 55 lbs

Female Clients

1

Riley
Alfaqeeh

5:30 PM WOD

1 x 1 @ 160 lbs

2

Alexis
Shimada

4:30 PM WOD

3 x 1 @ 135 lbs

PC & PJ

3

Nicole
Miller

6:00 AM WOD

1 x 1 @ 130 lbs

Just hang cleans. No jerk

4

Nikki
Moore

6:30 PM WOD

1 x 1 @ 125 lbs

5

Katie
Lundberg

4:30 PM WOD

1 x 1 @ 120 lbs

6

Carol
Bolliger

3:30 PM WOD

2 x 1 @ 115 lbs

6

Jess
morgan

12:00 PM WOD

1 x 1 @ 115 lbs

Started at 85# and worked up from there

6

Michelle
Robinson

3:30 PM WOD

1 x 1 @ 115 lbs

7

Mindi
Ashby

4:30 PM WOD

1 x 2 @ 110 lbs

7

Joyce
Kintz

5:30 PM WOD

1 x 1 @ 110 lbs

8

Amanda
Koonce

12:00 PM WOD

11 x 1 @ 105 lbs

last set at 95

9

Nikki
Nelson

9:30 AM WOD

10 x 1 @ 95 lbs

9

Josie
Blankenship

9:30 AM WOD

1 x 1 @ 95 lbs

10

Jody
Chase

6:30 PM WOD

12 x 1 @ 75 lbs

10

Sarah
Taylor-Green

5:30 PM WOD

10 x 1 @ 75 lbs

10

Jessica
Warburton

5:30 PM WOD

1 x 1 @ 75 lbs

11

Gab
Ludi

5:30 PM WOD

1 x 1 @ 70 lbs

11

Maria
Arellano

3:30 PM WOD

1 x 1 @ 70 lbs

12

Claire
Nettleton

9:30 AM WOD

12 x 2 @ 65 lbs

12

Amica
Cooke

9:30 AM WOD

12 x 1 @ 65 lbs

12

Jenn
Graham

6:00 AM WOD

5 x 1 @ 65 lbs

13

Heidi
Chin

12:00 PM WOD

12 x 2 @ 50 lbs

14

Jenni
Bertels

5-7 AM Open Gym

12 x 1 @ 45 lbs

Yay for EMOMs!

15

Teddi
Tate

4:30 PM WOD

1 x 1 @ 40 lbs

16

"Fiddy"
Ramirez

9:30 AM WOD

12 x 1 @ 15 lbs

17

Ashley
Zollman

4:30 PM WOD

0 x 2 @ 75 lbs