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Components

Clean and Jerk

Clean Pull

Metcon

Settings

Workout

CF - 1/19/22

A:

1:00 each leg
Couch Stretch
Pigeon stretch
Standing hamstring stretch

then
3 reps clean pull
3 hang power cleans
3 front squats
3 jerks

B: Clean and Jerk (5 x 4 @ 75%; rest 2:00 (squat clean))

C: Clean Pull (4x 3 @ 100% of your clean 1rm)

D: Metcon (Time)

For time:
GPP:
20 Power Clean @ 135/95
30 Box Jump Overs 24/20
60/42 Calorie Row
30 Box Jump Over 24/ 20
20 Power Clean @ 135/ 95

Competitor:
20 Power Clean @ 155/105
30 Box Jump Over 30/24
60/42 Calorie Row
30 Box Jump Over 30/24
20 Power Clean @ 155/105

15:00 cap
**modify to make it under cap

Modifications
PC - scale weight or move from the hang
Box jump overs - step overs or step ups

E: Metcon (No Measure)

Bonus Fitness / Accessory

alt emom 14
:45 amrap wall walk
:30 amrap GHDSU
1/20

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

Whiteboard:

Wednesday, January 19, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

5 x 4 @ 225 lbs

2

Preston
Dial

6:00 AM CrossFit

5 x 4 @ 205 lbs

185, 185, 185, 205, 205

3

JD
Mason

5:00 PM CrossFit

5 x 4 @ 195 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

5 x 4 @ 185 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

5 x 4 @ 185 lbs

4

Tanner
Yancy

5:00 PM CrossFit

5 x 4 @ 185 lbs

5

Luke
Wylie

4:00 PM CrossFit

5 x 4 @ 165 lbs

6

cole
becker

4:00 PM CrossFit

5 x 4 @ 155 lbs

6

Gavin
Reid

4:00 PM CrossFit

5 x 4 @ 155 lbs

6

Joel
Mason

5:00 PM CrossFit

5 x 4 @ 155 lbs

7

Voncha
Reddy

7:00am CrossFit

5 x 4 @ 135 lbs

8

David
Kan

6:00 PM CrossFit

4 x 4 @ 155 lbs

135; 155

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

5 x 4 @ 155 lbs

2

Christina
Chandler

5:00 AM CrossFit

5 x 4 @ 145 lbs

3

Becca
Esborg

5:00 PM CrossFit

5 x 4 @ 125 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 4 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 4 @ 125 lbs

4

Amy
Rahn

4:00 PM CrossFit

5 x 4 @ 105 lbs

4

Jessica
Dodd

6:00 PM CrossFit

5 x 4 @ 105 lbs

4

Lauren
Gardner

6:00 AM CrossFit

5 x 4 @ 105 lbs

5

Private

6:00 PM CrossFit

5 x 4 @ 95 lbs

5

Laura
Kim

4:00 PM CrossFit

5 x 4 @ 95 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 4 @ 85 lbs

6

Morgan
Webb

6:00 PM CrossFit

5 x 4 @ 85 lbs

6

Sage
West

11:30 AM CrossFit

5 x 4 @ 85 lbs

7

Susie
Bilbro

5:00 PM CrossFit

5 x 4 @ 75 lbs

8

Susan
Abell

6:00 PM CrossFit

5 x 4 @ 55 lbs