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Components

1 Power Clean + 2 Han ...

Front Squat

Metcon

Settings

Workout

CF - 12/21/20

A1:

3 sets
:30 Hard Erg
10 Jump squats

A2: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: 1 Power Clean + 2 Hang Squat Clean (Work up to a moderate/heavy complex in 10:00)

C: Front Squat (Build to a heavy 3 rep for the day, then 2x 6 @80%)

Front Squat

D: Metcon (AMRAP - Rounds and Reps)

12 min amrap:
50 DU
20 wall ball 20/14
15/12 cal row

mods:
100 singles
lower wall ball weight
no mod for row

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

Whiteboard:

Monday, December 21, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 255 lbs

2

_Stuart
Chandler

12:30 PM CrossFit

1 x 1 @ 215 lbs

2

JD
Mason

5:00 PM CrossFit

1 x 1 @ 215 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

1 x 1 @ 215 lbs

3

Private

5:00 AM CrossFit

1 x 1 @ 205 lbs

3

Geoff
Cottrill

6:00 AM CrossFit

1 x 1 @ 205 lbs

4

Andrew
Howard

12:30 PM CrossFit

1 x 1 @ 185 lbs

4

Chris
Weber

6:00 AM CrossFit

1 x 1 @ 185 lbs

4

Jake
Stafford

7:00am CrossFit

1 x 1 @ 185 lbs

4

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 185 lbs

Missed the 3rd at 205

5

David
Kan

5:00 PM CrossFit

1 x 1 @ 175 lbs

5

Flynt
Foster

6:00 AM CrossFit

1 x 1 @ 175 lbs

6

Chris
Beavers

11:30 AM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

brittanie
albright

5:00 PM CrossFit

1 x 1 @ 175 lbs

1

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 175 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 145 lbs

3

Debra
Stabler

4:00 PM CrossFit

1 x 1 @ 140 lbs

4

Lauren
McKnight

5:00 AM CrossFit

1 x 1 @ 135 lbs

5

Julia
Bell

11:30 AM CrossFit

1 x 1 @ 130 lbs

6

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Jessica
Dodd

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Kristina
Moore

5:00 PM CrossFit

1 x 1 @ 125 lbs

6

Laura
Kim

4:00 PM CrossFit

1 x 1 @ 125 lbs

6

Leah
Miller.

5:00 AM CrossFit

1 x 1 @ 125 lbs

7

Hadley
Davenport

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 105 lbs

Barely

8

Melanie
Velazquez

7:00am CrossFit

1 x 1 @ 105 lbs

It was janky. Did a clean one at 95, it looked better.

8

Morgan
Webb

11:30 AM CrossFit

1 x 1 @ 105 lbs

9

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 95 lbs

9

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 95 lbs

10

Catherine
Yancy

6:00 PM CrossFit

1 x 1 @ 75 lbs