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Components

Back Squat

Squat Clean

Metcon

Settings

Workout

CF - 1/31/22

A:

1:00 each
couch stretch
pigeon stretch
seated double hamstring stretch

2 sets w/ barbell
5 squats
:30 squat hold

B: Back Squat (5 x 3 @ 85%)

C: Squat Clean (2x 1.1.1.1.1.1.1 @75% of 1 rm power clean; rest 2)

2:00 rest / singles

D: Metcon (Time)

GPP and Competitor

10 rounds for time:
24 DU
12 wall ball 30/20/14
6 ttb
*15 min cap

Modifications
Double unders - singles x 2
wall balls - scale the weight or DB push press
TTB - Hanging knee raises, toes to rig

E: Metcon (No Measure)

Accessory / Strength

3 sets:
100’ walking lunge, 50/35; rest :30
15 db thruster 50/35; rest 2:00

2 dumbbells

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

Whiteboard:

Monday, January 31, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

5 x 3 @ 405 lbs

2

Tyler
Parker

4:00 PM CrossFit

5 x 3 @ 345 lbs

3

cole
becker

4:00 PM CrossFit

5 x 3 @ 315 lbs

3

Janson
Moore

6:00 PM CrossFit

5 x 3 @ 315 lbs

3

Jason
Deloney

6:00 PM CrossFit

5 x 3 @ 315 lbs

275/295/315/315 & 325 (fail 3rd rep)

4

Brady
Killion

11:30 AM CrossFit

5 x 3 @ 295 lbs

5

Joel
Mason

6:00 PM CrossFit

5 x 3 @ 275 lbs

5

Tanner
Yancy

6:00 AM CrossFit

5 x 3 @ 275 lbs

6

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 255 lbs

6

Preston
Dial

6:00 AM CrossFit

5 x 3 @ 255 lbs

7

David
Olsen

6:00 AM CrossFit

5 x 3 @ 245 lbs

7

J.R.
Graham

5:00 PM CrossFit

5 x 3 @ 245 lbs

Worked up to 245

7

Jordan
Leffel

5:00 PM CrossFit

5 x 3 @ 245 lbs

8

Voncha
Reddy

7:00am CrossFit

5 x 3 @ 225 lbs

9

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 215 lbs

205-215

10

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 210 lbs

11

Chris
Beavers

11:30 AM CrossFit

5 x 3 @ 205 lbs

11

Cory
Rexford

4:00 PM CrossFit

5 x 3 @ 205 lbs

12

David
Lewis

6:00 PM CrossFit

3 x 3 @ 295 lbs

245/275/295x3

12

Chad
Thompson

4:00 PM CrossFit

2 x 3 @ 275 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 205 lbs

1

Martha
Quigley

6:00 AM CrossFit

5 x 3 @ 205 lbs

2

Becca
Esborg

5:00 PM CrossFit

5 x 3 @ 185 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 3 @ 185 lbs

3

Suzette
Panton

6:00 AM CrossFit

5 x 3 @ 175 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 170 lbs

5

Lauren
Gardner

6:00 AM CrossFit

5 x 3 @ 165 lbs

6

Sage
West

11:30 AM CrossFit

5 x 3 @ 155 lbs

145,155,155,155,155

6

Tori
Tesmer

5:00 AM CrossFit

5 x 3 @ 155 lbs

7

Kristen
Kerby Graves

7:00am CrossFit

5 x 3 @ 135 lbs

7

Tiffiny
Oakley

6:00 PM CrossFit

5 x 3 @ 135 lbs

8

Private

4:00 PM CrossFit

5 x 3 @ 125 lbs

9

Susan
Abell

6:00 PM CrossFit

5 x 3 @ 95 lbs

10

Nina
Montgomery

4:00 PM CrossFit

5 x 3 @ 85 lbs

11

Nicole
Rieman

6:00 AM CrossFit

5 x 3 @ 55 lbs

12

Private

6:00 PM CrossFit

2 x 3 @ 135 lbs