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Components

2 Position Clean

Metcon

Wednesday, January 27, 2021

2 Position Clean

E1:30 x 5 Sets
1 Squat Clean (Floor) + 1 Hang Squat Clean (Top of Knees)

-This Complex is Unbroken
-Start Set 1 around 60-65% of 1RM clean and build every set to reach around 80-85% on Set 5

Metcon (Time)

"The Surrender"
4 Rounds For Time: (14 min time cap)
20 Pull-Ups or 15 Chest to Bar
20 Abmat Sit Ups
10 Thrusters (115/80)

(Masters 45+)
4 Rounds:
15 Pull-ups or 12 Chest to Bar
20 Abmat sit ups
10 Thrusters (95/65)

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Whiteboard:

Wednesday, January 27, 2021

Male Clients

Jackson
Chesser

CrossFit 6:00am

1 x 1 @ 235 lbs

Spencer
Harrison

CrossFit 6:00am

1 x 1 @ 225 lbs

Brian
McCoy

CrossFit 9:15am

1 x 1 @ 155 lbs

Female Clients

Erin
Steinfath

CrossFit: 5:45 PM

1 x 1 @ 130 lbs

Brandy
Hyche

CrossFit 6:00am

1 x 1 @ 125 lbs

Alicia
Harrison

CrossFit: 4:30 PM

1 x 1 @ 105 lbs

Jessica
Rivera

CrossFit: 5:45 PM

1 x 1 @ 85 lbs