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Components

Power Clean

Metcon

Settings

Workout

230320

Warm-up

2 ROUNDS
1:00 Cardio*
10 Toe Touch Jumping Jacks
8 Elbow Punches
8 Good Morning**
6 Broad Jumps
6 Hollow Rocks

*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard
**Round 2 Perform Hang Muscle Clean

Strength

Power Clean (Build to a Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK

(Score is Weight)

Workout - All

Metcon (Time)

5 ROUNDS FOR TIME
15 cal AB | 20 Cal ROW | 200m RUN
9 Hang Power Cleans (155/105)|(115/75)

(Score is Time)

Cool Down

EMOM+
Childs Pose
Seated Thoracic Stretch

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

Whiteboard:

Monday, March 20, 2023

Male Clients

1

Scott
Weissman

6:00 AM CrossFit

1 x 1 @ 235 lbs

2

Chris
LaMarco

8:30 AM CrossFit

1 x 1 @ 225 lbs

3

Scott
Holway

8:30 AM CrossFit

1 x 1 @ 215 lbs

4

Marc
Harris

6:00 AM CrossFit

1 x 1 @ 205 lbs

5

Ron
Reddick

8:30 AM CrossFit

1 x 1 @ 195 lbs

205 was close, need higher pull before transition to catch and a ...

6

Paul
Bremneour

CrossFit: 7:15 AM

1 x 1 @ 190 lbs

7

Dave
Lewis

8:30 AM CrossFit

1 x 1 @ 165 lbs

7

Francis
Grant

8:30 AM CrossFit

1 x 1 @ 165 lbs

7

michael
ceraldi

CrossFit: 7:15 AM

1 x 1 @ 165 lbs

8

Jim
Brandt

8:30 AM CrossFit

1 x 1 @ 150 lbs

9

Jim
Donnelly

6:00 AM CrossFit

1 x 1 @ 145 lbs

10

Sean
Flyr

6:00 AM CrossFit

1 x 1 @ 135 lbs

Muscle clean

11

Trent
Miller

CrossFit: 7:15 AM

1 x 1 @ 103 lbs

Female Clients

1

Jillian
Scaficchia

6:00 AM CrossFit

1 x 2 @ 163 lbs

No pr

2

Private

8:30 AM CrossFit

1 x 1 @ 128 lbs

3

Sarah
Harris

6:00 AM CrossFit

1 x 1 @ 123 lbs

4

KellyAnn
Gvazdauskas

6:00 AM CrossFit

1 x 1 @ 113 lbs

5

Karen
Lopez

6:00 AM CrossFit

1 x 1 @ 103 lbs

6

Liliana
Prada

6:00 AM CrossFit

1 x 1 @ 73 lbs