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Components

Squat Clean

Back Squat

Metcon

Settings

Workout

CF - 08/17/20

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: Squat Clean (4x1.1 @85%; rest :30/2:00)

Squat Clean

C: Back Squat (2 x ub 15 @40-50%; rest :90)

Back Squat

D: Metcon (Time)

5 rounds for time:
6 BMU ( 18 pull up, 12 c2b)
6 power clean @ 185/135

E: Metcon (No Measure)

Accessory/Core

2 x
:60 elbow plank, 1:00
20 weighted situp 20/14 ;rest 1:00
X2

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

Whiteboard:

Monday, August 17, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

4 x 2 @ 255 lbs

1

Tyler
Parker

5:00 AM CrossFit

4 x 2 @ 255 lbs

2

Spencer
Gibson

5:00 AM CrossFit

4 x 2 @ 235 lbs

3

Geoff
Cottrill

6:00 AM CrossFit

4 x 2 @ 225 lbs

3

JD
Mason

5:00 PM CrossFit

4 x 2 @ 225 lbs

4

Jeremy
Hutzel

4:00 PM CrossFit

4 x 2 @ 215 lbs

4

Wade
Kilgore

6:00 AM CrossFit

4 x 2 @ 215 lbs

5

_Sena
Agbeko

6:00 PM CrossFit

4 x 2 @ 205 lbs

Front Squats

5

Tanner
Yancy

6:00 PM CrossFit

4 x 2 @ 205 lbs

6

Alan
Hutcheson

5:00 PM CrossFit

4 x 2 @ 185 lbs

6

Geof
Vickers

6:00 PM CrossFit

4 x 2 @ 185 lbs

6

Henry (Nick)
Nickells

12:30 PM CrossFit

4 x 2 @ 185 lbs

7

Flynt
Foster

7:00am CrossFit

4 x 2 @ 175 lbs

7

Kevin
Kraft

4:00 PM CrossFit

4 x 2 @ 175 lbs

8

Christian
Pope

4:00 PM CrossFit

4 x 2 @ 165 lbs

Female Clients

1

Marlowe
Hillyer

6:00 PM CrossFit

4 x 2 @ 180 lbs

170, 175, 175, 180

2

Christina
Chandler

6:00 AM CrossFit

4 x 2 @ 165 lbs

3

Kaitlyn
Chow

7:00am CrossFit

4 x 2 @ 160 lbs

85%

4

Laura Lynn
Williams

11:30 AM CrossFit

4 x 2 @ 140 lbs

5

Ryan
Elizabeth ...

12:30 PM CrossFit

4 x 2 @ 135 lbs

6

Jordan
Wylie

6:00 AM CrossFit

4 x 2 @ 130 lbs

7

Amy
Rahn

4:00 PM CrossFit

4 x 2 @ 125 lbs

7

Jessica
Dodd

4:00 PM CrossFit

4 x 2 @ 125 lbs

8

Laura
Kim

6:00 PM CrossFit

4 x 2 @ 115 lbs

8

Leah
Miller.

5:00 PM CrossFit

4 x 2 @ 115 lbs

9

Flor
Jalikis

5:00 AM CrossFit

4 x 2 @ 105 lbs

Or 115

9

Hadley
Davenport

11:30 AM CrossFit

4 x 2 @ 105 lbs

10

Tayler
Saunders

5:00 PM CrossFit

4 x 2 @ 90 lbs

11

Allison
Prince

5:00 PM CrossFit

4 x 2 @ 75 lbs

11

Sage
West

12:30 PM CrossFit

4 x 2 @ 75 lbs

12

Shannon
Lyczkowski

6:00 PM CrossFit

4 x 2 @ 65 lbs

13

Morgan
Webb

4:00 PM CrossFit

4 x 1 @ 100 lbs