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Components

Power Clean

Clean Pull

Metcon

Settings

Workout

CF - 3/23/22

A:

AMRAP 5
5 Barbell DL
4 clean pulls
3 hang power cleans
:30 machine of choice

B: Power Clean (6x1.1.1 @ 70-75%; rest :05/:90)

Power Clean

C: Clean Pull (3x 1.1.1 @100% 1 rm clean; rest :05/ :90)

D: Metcon (AMRAP - Rounds)

GPP
C- 20 min alt emom
1- :40 max cal ski
2- 8-10 ghdsu
3- :40 max cal bike
4- 8 bbjo 24/20

Competitor
C- 20 min alt emom
1- 15/12 max cal ski
2- 12-20 ghdsu
3- 15/12 cal bike
4- 8 bbjo 30/24

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

Whiteboard:

Wednesday, March 23, 2022

Male Clients

1

Preston
Dial

6:00 AM CrossFit

6 x 3 @ 245 lbs

205/225/245x4

2

Bradd
Hughes

11:30 AM CrossFit

6 x 3 @ 225 lbs

185 first 2.

3

cole
becker

4:00 PM CrossFit

6 x 3 @ 205 lbs

4

Brady
Killion

11:30 AM CrossFit

6 x 3 @ 185 lbs

4

Luke
Wylie

6:00 PM CrossFit

6 x 3 @ 185 lbs

5

Ben
Hanback

11:30 AM CrossFit

6 x 3 @ 175 lbs

Female Clients

1

jessica
white

5:00 PM CrossFit

6 x 3 @ 135 lbs

2

Amy
Rahn

11:30 AM CrossFit

6 x 3 @ 125 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 3 @ 125 lbs

2

Lauren
Gardner

11:30 AM CrossFit

6 x 3 @ 125 lbs

3

Danielle
Frances

6:00 PM CrossFit

6 x 3 @ 115 lbs

3

Laura Lynn
Williams

5:00 PM CrossFit

6 x 3 @ 115 lbs

3

Tracy
Becker

7:00am CrossFit

6 x 3 @ 115 lbs

4

Private

6:00 PM CrossFit

6 x 3 @ 105 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 3 @ 105 lbs

5

Private

6:00 PM CrossFit

6 x 3 @ 85 lbs

5

Tori
Lyczkowski

7:00am CrossFit

6 x 3 @ 85 lbs

6

Shannon
Lyczkowski

7:00am CrossFit

6 x 3 @ 75 lbs

7

Melinda
Henderson

6:00 AM CrossFit

6 x 3 @ 45 lbs