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Components

Hang Clean

Metcon

Settings

Workout

CF - 11/4/20

A:

1k row at 70%
then
3 sets
5 hang clean pulls
5 hang clean high pulls
5 hang squat cleans
5 Front Squat

B: Hang Clean (Build to a heavy hang squat clean in 10 min )

Hang Clean

C: Metcon (7 Rounds for time)

Intervals
Every 3:00 x 21 minutes
16/12 cal ski
12 burpee

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

Whiteboard:

Wednesday, November 04, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 300 lbs

Failed 315 😑

2

Brandon
Zajac

4:00 PM CrossFit

1 x 1 @ 275 lbs

Got pinned under300

3

_Stuart
Chandler

5:00 PM CrossFit

1 x 1 @ 265 lbs

4

JD
Mason

5:00 PM CrossFit

1 x 1 @ 255 lbs

5

Jeremy
Hutzel

5:00 PM CrossFit

1 x 1 @ 245 lbs

6

Andrew
Belcher

6:00 AM CrossFit

1 x 1 @ 225 lbs

6

Eric
Copenhaver

5:00 AM CrossFit

1 x 1 @ 225 lbs

6

Henry (Nick)
Nickells

6:00 PM CrossFit

1 x 1 @ 225 lbs

6

Wade
Kilgore

6:00 AM CrossFit

1 x 1 @ 225 lbs

7

Garrett
McKnight

6:00 PM CrossFit

1 x 1 @ 205 lbs

7

Private

5:00 AM CrossFit

1 x 1 @ 205 lbs

7

Travis
Shore

12:30 PM CrossFit

1 x 1 @ 205 lbs

8

Kevin
Kraft

4:00 PM CrossFit

1 x 1 @ 195 lbs

8

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 195 lbs

Missed 215

9

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 190 lbs

10

David
Kan

6:00 PM CrossFit

1 x 1 @ 185 lbs

10

Dustin
Dowell

12:30 PM CrossFit

1 x 1 @ 185 lbs

95 115 135 155 165 175 185

10

Francisco
Chacon

7:00am CrossFit

1 x 1 @ 185 lbs

🤪🤪

11

Alan
Hutcheson

11:30 AM CrossFit

1 x 1 @ 175 lbs

12

Dwayne
Vick

5:00 PM CrossFit

1 x 1 @ 145 lbs

13

Peter
Candelaria

7:00am CrossFit

4 x 1 @ 125 lbs

14

Flynt
Foster

7:00am CrossFit

1 x 1 @ 0 lbs

........

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 205 lbs

2

brittanie
albright

5:00 PM CrossFit

1 x 1 @ 190 lbs

3

Ryan
Elizabeth ...

12:30 PM CrossFit

1 x 1 @ 165 lbs

4

Debra
Stabler

5:00 PM CrossFit

1 x 1 @ 155 lbs

5lb PR 🎉

4

Laura Lynn
Williams

4:00 PM CrossFit

1 x 1 @ 155 lbs

5

Brittany
Hanback

11:30 AM CrossFit

1 x 1 @ 150 lbs

6

Amy
Rahn

5:00 PM CrossFit

1 x 1 @ 145 lbs

7

Jessica
Dodd

6:00 PM CrossFit

1 x 1 @ 135 lbs

7

Lauren
McKnight

5:00 AM CrossFit

1 x 1 @ 135 lbs

8

Tayler
Saunders

4:00 PM CrossFit

1 x 1 @ 120 lbs

9

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 115 lbs

9

Leah
Miller.

5:00 AM CrossFit

1 x 1 @ 115 lbs

10

Destinee
Johnson

7:00am CrossFit

1 x 1 @ 110 lbs

10

Morgan
Webb

5:00 PM CrossFit

1 x 1 @ 110 lbs

11

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 95 lbs

12

Sage
West

12:30 PM CrossFit

1 x 1 @ 85 lbs