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Components

Hang Clean

Metcon

Metcon

Settings

Workout

Friday - 08/19/22

Power

Hang Clean

Hang Clean (Build to a Moderate-Heavy 3-Rep )

Hang Clean

ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Clean.*

*This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to prep and build to a weight under what you plan to hit during the workout.

Metcon

20:00 Running Clock for Part A + Part B Combined

A: Metcon (Time)

FOR TIME
55/45 Cal Row
55 Sumo Deadlift High Pulls (95/65)|(65/45)
55 Hand Release Push-Ups
55 Box Jumps (24/20)

-Rest 2:00 b/t Part A & B-

B: Metcon (Weight)

ON A 8:00 RUNNING CLOCK...
Build to a 3-Rep Heavy Hang Squat Clean

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

Whiteboard:

Friday, August 19, 2022

Male Clients

1

yitzy
travis

CrossFit: 5:15 PM

1 x 3 @ 205 lbs

2

Euris
Castillo

CrossFit: 5:15 PM

1 x 3 @ 175 lbs

3

Kelvis
Ortiz

CrossFit: 8:00 AM

1 x 3 @ 145 lbs

4

Tom
Rodriguez

CrossFit: 6:15 PM

1 x 3 @ 125 lbs

5

Abraham
Zuniga

CrossFit: 9:00 AM

1 x 3 @ 115 lbs

5

Manny
Torres

CrossFit: 9:00 AM

1 x 3 @ 115 lbs

5

Shmuel
Hazan

CrossFit: 5:15 PM

1 x 3 @ 115 lbs

6

Moishy
Lew

CrossFit: 7:00 AM

1 x 3 @ 95 lbs

7

Rudolf
Kohn

CrossFit: 9:00 AM

3 x 8 @ 85 lbs

Female Clients

1

Carrie
May

CrossFit: 5:15 PM

1 x 3 @ 125 lbs

1

karen
castillo

CrossFit: 9:00 AM

1 x 3 @ 125 lbs

2

Chandra
Pena

CrossFit: 9:00 AM

1 x 3 @ 120 lbs

3

Hildy
Sastre

CrossFit: 6:15 PM

1 x 3 @ 95 lbs

3

Kari
Miranda

CrossFit: 6:15 PM

1 x 3 @ 95 lbs

3

Natalie
Carro

CrossFit: 5:15 PM

1 x 3 @ 95 lbs

4

Chavee
Lew

CrossFit: 9:00 AM

1 x 3 @ 85 lbs

4

Michelle
HALL

CrossFit: 6:00 AM

1 x 3 @ 85 lbs

5

Sandra
Harris

CrossFit: 9:00 AM

1 x 3 @ 55 lbs