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Beast Builder

Frank The Tank

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Workout

8/21/19

Weightlifting

Beast Builder

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

week 1: 53% of 1RM Clean and Jerk
week 2: 2-4% Increase
week 3: 2-4% Increase

Metcon

Frank The Tank (3 Rounds for reps)

AMRAP 5:
50 Wall Ball Buy-In 20/14
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

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

Whiteboard:

Wednesday, August 21, 2019

Male Clients

1

Dane
Sonnenberg

5:30 PM CrossFit

7 x 1 @ 185 lbs

Kyle

1

Kyle
Baker

5:30 PM CrossFit

7 x 1 @ 185 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

7 x 1 @ 135 lbs

2

Private

5:30 AM CrossFit

7 x 1 @ 135 lbs

2

Kenny
Hastings

5:30 PM CrossFit

7 x 1 @ 135 lbs

3

Ryan
Snitker

5:30 AM CrossFit

7 x 1 @ 125 lbs

4

Eric
Olinger

12:00 PM CrossFit

7 x 1 @ 115 lbs

4

Jonathan
Austin

5:30 AM CrossFit

7 x 1 @ 115 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

7 x 1 @ 115 lbs

5

Jordan
Calhoun

5:30 AM CrossFit

7 x 1 @ 105 lbs

5

Lanny
Natoli

5:30 PM CrossFit

7 x 1 @ 105 lbs

5

Stephen
Kent

5:30 AM CrossFit

7 x 1 @ 105 lbs

6

King
of Verdict ...

12:00 PM CrossFit

7 x 1 @ 100 lbs

7

Bob
Swadley

8:30AM CrossFit Class

7 x 1 @ 95 lbs

7

Brent
Miller

8:30AM CrossFit Class

7 x 1 @ 95 lbs

7

Danny
Eckard

5:30 PM CrossFit

7 x 1 @ 95 lbs

7

David
Fero

12:00 PM CrossFit

7 x 1 @ 95 lbs

7

Evan
Mason

12:00 PM CrossFit

7 x 1 @ 95 lbs

7

Hap
Clayton

8:30AM CrossFit Class

7 x 1 @ 95 lbs

7

Johnny
Quilla

4:00 PM CrossFit

7 x 1 @ 95 lbs

7

Mike
Alfred

5:30 AM CrossFit

7 x 1 @ 95 lbs

7

wesley
wilson

4:00 PM CrossFit

7 x 1 @ 95 lbs

8

Brad
Topper

5:30 PM CrossFit

7 x 1 @ 90 lbs

9

Jason
Denis

5:30 PM CrossFit

7 x 1 @ 85 lbs

9

Lee
Blackwelder

5:30 PM CrossFit

7 x 1 @ 85 lbs

10

Jim
Tuttle

6:30 AM CrossFit

7 x 1 @ 80 lbs

11

Bernard
Tripp

6:30 AM CrossFit

7 x 1 @ 75 lbs

11

Jonah
Johnston

4:00 PM CrossFit

7 x 1 @ 75 lbs

11

Joey
Hager

5:30 AM CrossFit

7 x 1 @ 75 lbs

11

Robert
Johnson

5:30 PM CrossFit

7 x 1 @ 75 lbs

12

Noah
Pinto

4:00 PM CrossFit

7 x 1 @ 65 lbs

12

Paul
Rafferty

5:30 AM CrossFit

7 x 1 @ 65 lbs

65

13

Chris
Hemrick

8:30AM CrossFit Class

7 x 1 @ 55 lbs

14

Aron
Gibson

4:00 PM CrossFit

7 x 1 @ 45 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

7 x 1 @ 125 lbs

2

Jill
Olinger

12:00 PM CrossFit

7 x 1 @ 100 lbs

3

Alyson
Knight

4:00 PM CrossFit

7 x 1 @ 95 lbs

4

Jenn
Warcola

9:30 AM CrossFit

7 x 1 @ 90 lbs

4

Myra
Harmon

4:00 PM CrossFit

7 x 1 @ 90 lbs

5

Katie
Tuttle

4:00 PM CrossFit

7 x 1 @ 77 lbs

6

Miranda
Morales

9:30 AM CrossFit

7 x 1 @ 75 lbs

7

chelsea
snitker

5:30 AM CrossFit

7 x 1 @ 65 lbs

7

Jennifer
Eckard

5:30 PM CrossFit

7 x 1 @ 65 lbs

7

Mary
Mason

9:30 AM CrossFit

7 x 1 @ 65 lbs

8

JULIA
SILVA

12:00 PM CrossFit

7 x 1 @ 60 lbs

9

Emily
Wagner

4:00 PM CrossFit

7 x 1 @ 55 lbs

9

Emma
Mason

4:00 PM CrossFit

7 x 1 @ 55 lbs

9

Jacki
Collins

4:00 PM CrossFit

7 x 1 @ 55 lbs

9

Rebecca
Karner

8:30AM CrossFit Class

7 x 1 @ 55 lbs

10

Allison
Farar

4:00 PM CrossFit

7 x 1 @ 35 lbs

10

cindy
boyd

5:30 PM CrossFit

7 x 1 @ 35 lbs

10

Lisa
Brisbane

5:30 PM CrossFit

7 x 1 @ 35 lbs

11

Cindy
Mustian

9:30 AM CrossFit

7 x 1 @ 25 lbs