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Components

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 1/6/21

A:

4 sets
:15 hard bike, :45 easy pedal
into
25 ft inchworm, 25ft high kick, 25ft elbow to instep, 25ft duck walk

B: Clean Grip Deadlift (8 min to build to a moderate CG DL)

C: Metcon (3 Rounds for time)

GPP:
5 rounds for time:
10 Deads 155/105
10 bfb
Rest 3:00

3 rounds for time:
8 deads 185/130 -
12 bbjo 24"/20"
Rest 2:00

For time
9-7-5
Deadlift 225/155 -
18-14-10
Burpee to 6" target

Competitor
5 rounds for time:
10 Deads RX + 225/155
10 bfb
Rest 3:00

3 rounds for time:
8 deads RX+275/205
12 bbjo 24"/20"
Rest 2:00

For time
9-7-5
Deadlift RX+315/220
18-14-10
Burpee to 6" target

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

Whiteboard:

Wednesday, January 06, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 500 lbs

2

Private

5:00 AM CrossFit

1 x 1 @ 455 lbs

3

Morgan
Lyons

5:00 AM CrossFit

1 x 1 @ 405 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 400 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

1 x 1 @ 375 lbs

6

Brandon
Zajac

5:00 PM CrossFit

1 x 1 @ 345 lbs

7

Ben
Hanback

12:30 PM CrossFit

1 x 1 @ 335 lbs

8

Wade
Kilgore

6:00 AM CrossFit

1 x 1 @ 325 lbs

9

Clayton
Buescher

6:00 PM CrossFit

1 x 1 @ 315 lbs

9

David
Kan

6:00 PM CrossFit

1 x 1 @ 315 lbs

9

Luke
Wylie

6:00 PM CrossFit

1 x 1 @ 315 lbs

9

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 315 lbs

9

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 315 lbs

Missed 350- aggressive

10

Andy
Wegman

11:30 AM CrossFit

1 x 1 @ 295 lbs

11

Mark
McKnight

5:00 AM CrossFit

3 x 1 @ 275 lbs

11

Cory
Rexford

11:30 AM CrossFit

1 x 1 @ 275 lbs

11

Tom
Daniel

4:00 PM CrossFit

1 x 1 @ 275 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 285 lbs

2

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 245 lbs

3

Kristina
Moore

12:30 PM CrossFit

1 x 1 @ 225 lbs

4

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 220 lbs

4

Jessica
Dodd

4:00 PM CrossFit

1 x 1 @ 220 lbs

5

Hadley
Davenport

4:00 PM CrossFit

1 x 1 @ 215 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 215 lbs

5

Leah
Miller.

5:00 AM CrossFit

1 x 1 @ 215 lbs

6

Laura
Kim

5:00 PM CrossFit

1 x 1 @ 205 lbs

6

Melanie
Velazquez

7:00am CrossFit

1 x 1 @ 205 lbs

7

Morgan
Webb

4:00 PM CrossFit

1 x 1 @ 165 lbs

7

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 165 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 155 lbs

8

Tess
Free

6:00 AM CrossFit

1 x 1 @ 155 lbs

9

Jean
Broadhurst

7:00am CrossFit

1 x 1 @ 135 lbs