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Components

Metcon

Squat Clean + Front Squat

Settings

Workout

Monday CF class

Metcon (Time)

For time:
42 bike cals
21 back squats 135/95
30 bike cals
15 back squats 135/95
18 bike cals
9 back squats 135/95

Squat Clean + Front Squat (10x3)

Use 90% as your max clean, take 85% of that number.

New round every 1:15
3x 1+2
4x 2+1
3x 3+0

If you are not comfortable with your clean or you want to work more on your Front Squat. Do 10x3 Front squat off the rack.

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

Whiteboard:

Monday, February 27, 2017

Male Clients

1

Alec
Morgan

6:00 PM CrossFit

7:18

2

Neil
Mentzer

6:00 AM CrossFit

8:02

3

Jeff
Winkler

5:00 PM CrossFit

8:07

4

JD
Dietrich

5:00 PM CrossFit

8:19

chasing Jeff.

5

VAUGHN
FINK

12 pm CrossFit

8:35

6

Private

6:00 AM CrossFit

9:06

7

Charles
Albertone

6:00 AM CrossFit

9:33

8

Mark
Mazzone

4:00pm CrossFit

9:38

9

Robby
Westermann

5:00 AM CrossFit

9:41

10

Danny
Carroll

4:00pm CrossFit

10:28

11

ryan
stannert

12 pm CrossFit

10:56

12

Scott
Buchman

6:00 PM CrossFit

11:17

13

Matt
Webb

4:00pm CrossFit

11:40

14

Benjamin
Keck

12 pm CrossFit

11:52

15

Private

5:00 AM CrossFit

13:32

16

Cliff
Weller

6:00 PM CrossFit

19:20

17

Venkata
Atluri

6:00 AM CrossFit

11:36

115lbs

18

Kevin
Miller

12 pm CrossFit

12:07

115

19

richard
helton

6:00 AM CrossFit

12:30

115

20

Steve
Smith

5:00 PM CrossFit

12:31

95

21

Bill
Martin

6:00 AM CrossFit

12:37

95#

22

Roger
Korsten

4:00pm CrossFit

12:55

95

23

Steve
Kaczynski

6:00 AM CrossFit

13:30

105#

24

John
Romanoff

4:00pm CrossFit

13:47

105#

25

Andrew
Mayercik

5:00 PM CrossFit

13:55

95#

26

Siddhartha
Bimanathi

6:00 AM CrossFit

14:14

115lbs

27

Vishnu
Immani

6:00 AM CrossFit

14:15

55lb

28

RAVIKUMAR
SUBRAMANI

5:00 PM CrossFit

15:00

Could not complete kast set - 9 Back squat

29

John
Reilly

6:00 AM CrossFit

15:54

85#

Female Clients

1

Lori
Schillaci

6:00 AM CrossFit

11:16

2

Chicki
💪

12 pm CrossFit

11:22

3

Bridgette
Hinckley

4:00pm CrossFit

12:07

4

Lindsay
Raspanti

5:00 PM CrossFit

13:49

5

Private

6:00 PM CrossFit

13:55

6

Amber
Walden

6:00 AM CrossFit

13:56

7

Erika
Kohler

10:00 AM CrossFit

14:01

95# from rack

8

Melissa
Harber

4:00pm CrossFit

16:50

lost my breath on the bike.

9

Holly
Mathews

10:00 AM CrossFit

11:23

30, 15, 8 cal bike 85# off rack

10

Susie
Rainier

12 pm CrossFit

12:21

65 lbs back squat

10

Susie
Rainier

4:00pm CrossFit

12:21

65 lbs

11

Katja
Koprowski

4:00pm CrossFit

12:54

#75- low energy: strength 1st

12

Private

5:00 AM CrossFit

12:58

13

Jennifer
Heikkila

4:00pm CrossFit

13:27

95lbs off rack - some front squats - duh

14

Jackie
Parambil

10:00 AM CrossFit

13:35

Rx except from rack

15

Meghan
Stewart

7:00 PM CrossFit

13:40

Rx except off rack

16

Carla
Percy

5:00 AM CrossFit

13:50

75#

17

Jo
Sutton

5:00 AM CrossFit

13:57

65 lbs from floor

18

Katie
Schulin

6:00 PM CrossFit

14:05

55lbs

19

Jamie
Grano

5:00 AM CrossFit

14:11

85# off the rack

20

Mallorey
Hartman

4:00pm CrossFit

14:29

45

21

Meredith
Driscol

5:00 PM CrossFit

14:33

65#

22

Margaret
Casey

5:00 PM CrossFit

14:37

75lb

23

Lynda
Holland

5:00 PM CrossFit

14:59

30/21,20/15,15/9

24

kseniya
borovkova

5:00 PM CrossFit

15:00

DNF, 2 cals +9 back squats left

24

Sushmita
Kotta

5:00 PM CrossFit

15:00

25

Tammy
Friedman

10:00 AM CrossFit

15:40

65 from rack 30-15-9 bicycle

26

Yuliya
Matsova

7:00 PM CrossFit

15:55

65 #

27

Lucy
Todaro

5:00 AM CrossFit

16:14

28

Private

4:00pm CrossFit

16:20

29

Jean
Friedman

10:00 AM CrossFit

18:30

25 15 9 35 lbs