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Components

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 3/3/21

A:

10 min easy AMRAP
10 banded good morning
1:00 machine
:30 elbow plank

B: Clean Grip Deadlift (EMOM10 3 reps @ 70-80%)

C: Metcon (5 Rounds for reps)

GPP & Comp
5 sets:
2:00 on / 1:00 off
12 Box jump over 24"/20"
9 Clean and Jerk 115#/ 85#
Remaining time: Max Bar Facing Burpees

score is BFB

D: Metcon (No Measure)

Accessory

5 sets:
:15 hanging L-sit
:30 side plank e/ side
:30 amrap v-up
rest :30

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

Whiteboard:

Wednesday, March 03, 2021

Male Clients

1

Nate
Dodd

12:30 PM CrossFit

10 x 3 @ 425 lbs

2

Alex
Adkins

5:00 AM CrossFit

10 x 3 @ 405 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

10 x 3 @ 350 lbs

4

Drew
Snipes

12:30 PM CrossFit

10 x 3 @ 345 lbs

4

Jason
Springer

5:00 PM CrossFit

10 x 3 @ 345 lbs

5

Geoff
Cottrill

6:00 AM CrossFit

10 x 3 @ 325 lbs

6

Chris
Weber

6:00 PM CrossFit

10 x 3 @ 315 lbs

7

Andy
Wegman

7:00am CrossFit

10 x 3 @ 305 lbs

Building, started at 255 ended with 305

7

Brady
Killion

11:30 AM CrossFit

10 x 3 @ 305 lbs

7

Ryan
Holman

6:00 PM CrossFit

10 x 3 @ 305 lbs

275x4, 295x2, 305x4

8

Tanner
Yancy

6:00 PM CrossFit

10 x 3 @ 300 lbs

9

Brandon
Zajac

5:00 AM CrossFit

10 x 3 @ 295 lbs

9

Jefferson
Adcock

11:30 AM CrossFit

10 x 3 @ 295 lbs

9

Tyler
Parker

5:00 AM CrossFit

10 x 3 @ 295 lbs

10

Alan
Hutcheson

11:30 AM CrossFit

10 x 3 @ 275 lbs

11

David
Kan

6:00 PM CrossFit

10 x 3 @ 255 lbs

11

Dustin
Dowell

11:30 AM CrossFit

10 x 3 @ 255 lbs

3 x 235 3 x 245 4 x 255

12

Ben
Hanback

12:30 PM CrossFit

10 x 3 @ 250 lbs

13

Tom
Daniel

6:00 AM CrossFit

10 x 3 @ 235 lbs

14

Cory
Rexford

12:30 PM CrossFit

10 x 3 @ 225 lbs

15

Robert
Carpenter

7:00am CrossFit

10 x 3 @ 215 lbs

16

Dwayne
Vick

5:00 PM CrossFit

10 x 3 @ 175 lbs

Female Clients

1

Lauren
McKnight

6:00 AM CrossFit

10 x 3 @ 225 lbs

2

Jordan
Wylie

5:00 AM CrossFit

10 x 3 @ 195 lbs

70%

3

Flor
Jalikis

5:00 AM CrossFit

10 x 3 @ 185 lbs

5x185, 3x195, 2x205

4

Ryan
Elizabeth ...

6:00 AM CrossFit

10 x 3 @ 175 lbs

5

Brittany
Hanback

12:30 PM CrossFit

10 x 3 @ 165 lbs

Back blown up

5

Hannah
Russell

4:00 PM CrossFit

10 x 3 @ 165 lbs

5

Laura
Kim

6:00 PM CrossFit

10 x 3 @ 165 lbs

6

Amy
Rahn

4:00 PM CrossFit

10 x 3 @ 155 lbs

6

Christina
Chandler

5:00 AM CrossFit

10 x 3 @ 155 lbs

6

Morgan
Webb

5:00 PM CrossFit

10 x 3 @ 155 lbs

6

Tess
Free

5:00 AM CrossFit

10 x 3 @ 155 lbs

7

Jessica
Dodd

4:00 PM CrossFit

10 x 3 @ 150 lbs

7

Tayler
Saunders

4:00 PM CrossFit

10 x 3 @ 150 lbs

8

Destinee
Johnson

7:00am CrossFit

10 x 3 @ 145 lbs

125-135-145

8

Kristen
Kerby Graves

6:00 AM CrossFit

10 x 3 @ 145 lbs

9

Danielle
Frances

6:00 PM CrossFit

10 x 3 @ 135 lbs

10

Jean
Broadhurst

7:00am CrossFit

10 x 3 @ 110 lbs

11

Catherine
Yancy

5:00 PM CrossFit

10 x 3 @ 85 lbs