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Components

Squat Clean

Front Squat

Metcon

Settings

Workout

CF - 6/17/22

A:

3 sets
:30 bike sprint
3 clean pulls
3 front squats
3 hang squat cleans
:10 hold on last squat clean

B: Squat Clean (3x1.1.1.1 reps @ 70-75%; rest :05/ :90)

Squat Clean

C: Front Squat (3 x 3 @ 70-75 %; rest 2:00)

Front Squat

D: Metcon (Time)

GPP
5 sets
6 power clean and jerk @ 115/85; rest :60
Competitor
5 sets
6 power clean and jerk @ 155/105; rest :60

E: Metcon (No Measure)

Bonus Fitness / accessory

4x 3 rope afap; rest :90
4x 25 ghdsu; rest :90

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

Whiteboard:

Friday, June 17, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

3 x 4 @ 225 lbs

1

Preston
Dial

6:00 AM CrossFit

3 x 4 @ 225 lbs

2

Jason
Deloney

4:00 PM CrossFit

3 x 4 @ 215 lbs

3

JD
Mason

4:00 PM CrossFit

3 x 4 @ 205 lbs

4

Chris
Weber

5:00 PM CrossFit

3 x 4 @ 165 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 4 @ 140 lbs

2

jessica
white

5:00 PM CrossFit

3 x 4 @ 135 lbs

3

Colette
SavageJones

5:00 AM CrossFit

3 x 4 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 4 @ 125 lbs

3

Marly
Julienne

5:00 PM CrossFit

3 x 4 @ 125 lbs

4

Lauren
Gardner

7:00am CrossFit

3 x 4 @ 105 lbs

5

Ashleigh
Rivera

5:00 PM CrossFit

3 x 4 @ 85 lbs

6

Kristen
Kerby Graves

7:00am CrossFit

3 x 4 @ 80 lbs

7

Susie
Bilbro

6:00 AM CrossFit

3 x 4 @ 70 lbs