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Components

Power Clean

Metcon

Settings

Workout

CF - 11/24/21

A:

2:00 on a machine
then
3 sets
3 clean pulls
3 clean high pulls
3 hang power cleans
add weight each rd

B: Power Clean (see comments)

Power Clean

3 x 1.1.1 @ 75-80%; rest :10/:90 ( build each set )
2x1.1 @ 84-88%; rest :10/:90 ( build each set )

C: Metcon (Time)

For time:
21 deadlift 225/155
100 DU
Rest :90
100 DU
15 deadlift 275/185
Rest :60
9 deadlift 315/225
100 DU
*12 min cap

*scale to 150 singles

D: Metcon (No Measure)

Accessory Strength

4 sets:
10 back extension (off ghd)
Rest as needed

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

Whiteboard:

Wednesday, November 24, 2021

Male Clients

1

Bradd
Hughes

6:00 PM CrossFit

2 x 2 @ 245 lbs

1

Jason
Deloney

11:30 AM CrossFit

2 x 2 @ 245 lbs

185/205/225/235/245

2

Brady
Killion

11:30 AM CrossFit

2 x 2 @ 225 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

2 x 2 @ 220 lbs

205x3 210x2 220x2

4

Luke
Wylie

4:00 PM CrossFit

2 x 2 @ 205 lbs

5

Ben
Hanback

11:30 AM CrossFit

2 x 2 @ 185 lbs

5

Dustin
Dowell

11:30 AM CrossFit

2 x 2 @ 185 lbs

3 x 145 3 x 155 3 x 165 2 x 175 2 x 185

6

Cory
Rexford

4:00 PM CrossFit

2 x 2 @ 155 lbs

Female Clients

1

Courtney
Everetts

6:00 AM CrossFit

2 x 2 @ 165 lbs

2

Jordan
Wylie

6:00 AM CrossFit

2 x 2 @ 155 lbs

2

Madison
Walford

11:30 AM CrossFit

2 x 2 @ 155 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

2 x 2 @ 145 lbs

4

Colette
SavageJones

5:00 AM CrossFit

2 x 2 @ 140 lbs

4

Lauren
Gardner

6:00 AM CrossFit

2 x 2 @ 140 lbs

5

Sage
West

4:00 PM CrossFit

2 x 2 @ 105 lbs

Took a few tries for the fourth one 🥴

5

Suzette
Panton

5:00 AM CrossFit

2 x 2 @ 105 lbs

6

Audrey
Mitchell

7:00am CrossFit

2 x 2 @ 95 lbs