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Components

Squat Clean

Sumo Deadlift

Depth Jumps

Metcon

Settings

Workout

FRIDAY 7.8.16

1: Squat Clean (4X2)

1X2@70%
1X2@75%
2X2@80%
*Rest :90 between each set

Sumo Deadlift (4X3)

*Start at 45% of 1RM of conventional deadlift
** the key is speed from bottom to top
***Superset with depth jumps

Depth Jumps (4X6)

* ( Box 24/20)
**rest :90 between sets

Metcon (Calories)

For Calories:
5 Rounds
10 Deadlifts
1 min max calorie row

* 50% of 1RM Deadlift
**rest 1 minute between rounds

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

Whiteboard:

Friday, July 08, 2016

Leaderboard

Men's Squat Clean
Evander Jackson	07/15/2016	4 x 2 @ 295 lbs
Jorge Martin	07/15/2016	4 x 2 @ 185 lbs
Ryan Collette	07/08/2016	4 x 2 @ 185 lbs

Women's Squat Clean
Private	08/28/2018	4 x 2 @ 110 lbs
Maura Sobremesana	07/08/2016	4 x 2 @ 105 lbs
Melissa Wood	07/08/2016	4 x 2 @ 75 lbs

Male Clients

1

Tannen
Mitchell-B ...

4:30 PM CrossFit

4 x 2 @ 225 lbs

2

Justin
Anderson

9:30 AM CrossFit

4 x 2 @ 215 lbs

3

Juan
Baltierra

5:30 PM CrossFit

4 x 2 @ 205 lbs

4

Koby
Sobremesana

4:30 PM CrossFit

4 x 2 @ 185 lbs

4

Ryan
Collette

9:30 AM CrossFit

4 x 2 @ 185 lbs

5

jair
batista

9:30 AM CrossFit

4 x 2 @ 175 lbs

5

Walter
Daumler

4:30 PM CrossFit

4 x 2 @ 175 lbs

6

chris
pinnick

4:30 PM CrossFit

4 x 2 @ 170 lbs

7

Michael
Philip

12:00 PM CrossFit

4 x 2 @ 165 lbs

8

Bob
Roehrenbach

9:30 AM CrossFit

4 x 2 @ 155 lbs

9

Bryan
McGee

6:00 AM CrossFit

4 x 2 @ 150 lbs

10

Jorge
Martin

5:30 PM CrossFit

4 x 2 @ 145 lbs

11

David
Knapp

4:30 PM CrossFit

4 x 2 @ 135 lbs

12

Troy
Raines

9:30 AM CrossFit

4 x 2 @ 115 lbs

Female Clients

1

Hilary
Boyd

6:00 AM CrossFit

4 x 2 @ 125 lbs

110/115/125/125

2

Lindsey
Chapin

12:00 PM CrossFit

4 x 2 @ 120 lbs

3

Natasha
Brown

9:30 AM CrossFit

4 x 2 @ 115 lbs

4

Private

6:00 AM CrossFit

4 x 2 @ 105 lbs

4

Charlie
Brown

5:30 PM CrossFit

4 x 2 @ 105 lbs

4

Maura
Sobremesana

4:30 PM CrossFit

4 x 2 @ 105 lbs

5

Melissa
Wood

6:30 PM CrossFit

4 x 2 @ 75 lbs

6

Amanda
Perkins

9:30 AM CrossFit

4 x 2 @ 50 lbs

7

Erica
Rew

9:30 AM CrossFit

3 x 2 @ 115 lbs