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Components

Power Clean

Metcon

Settings

Workout

CF - 3/4/22

A:

5 min row
into
3 sets:
5 inchworm push up
10 banded good morning

B: Power Clean (3x1.1.1. @ 70-75%; rest :10 / 2:00)

C: Metcon (Time)

Open Athletes

3 sets:
6 deadlift 225/155
6 bfb
rest to recovery
focus on sustainable pace

Non Open Athletes
"Jackie"
1000m row
50 empty barbell thrusters
30 pullups

D: Metcon (No Measure)

Cooldown

15 min easy spin

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

Whiteboard:

Friday, March 04, 2022

Male Clients

1

Preston
Dial

4:00 PM CrossFit

3 x 3 @ 225 lbs

185/225/255

2

Jason
Deloney

4:00 PM CrossFit

3 x 3 @ 215 lbs

3

Derek
Fecteau

11:30 AM CrossFit

3 x 3 @ 175 lbs

4

_Sena
Agbeko

11:30 AM CrossFit

3 x 3 @ 165 lbs

5

Cory
Rexford

4:00 PM CrossFit

3 x 3 @ 155 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

3 x 3 @ 125 lbs

2

Susan
Abell

4:00 PM CrossFit

3 x 3 @ 85 lbs

2

Taylor Marie
Reid

4:00 PM CrossFit

3 x 3 @ 85 lbs

3

Tiffiny
Oakley

5:00 PM CrossFit

3 x 3 @ 75 lbs

4

Melinda
Henderson

6:00 AM CrossFit

3 x 3 @ 45 lbs