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Components

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 3/9/22

A:

500m row
into
25 ft inchworm
25ft walking hamstring stretch
25ft high kicks
25ft Bear crawl

B: Clean Grip Deadlift (4 X5 @80-85% of 1 rm; rest 2 min)

C: Metcon (AMRAP - Rounds and Reps)

GPP
14 min amrap
15 clean and jerk 95/65
3 rope climb (3 strict pullups per)
5 Wall Walks

Competitor
14 min amrap
15 clean and jerk 135/95
3 rope climb
50’ hsw

D: Metcon (No Measure)

Cooldown

15 min easy spin and flush

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

Whiteboard:

Wednesday, March 09, 2022

Male Clients

1

Janson
Moore

4:00 PM CrossFit

4 x 5 @ 405 lbs

2

JD
Mason

5:00 PM CrossFit

4 x 5 @ 355 lbs

3

Bradd
Hughes

4:00 PM CrossFit

4 x 5 @ 335 lbs

4

cole
becker

5:00 PM CrossFit

4 x 5 @ 315 lbs

5

Preston
Dial

5:00 AM CrossFit

4 x 5 @ 295 lbs

225/295/295/295

6

Rob
Hill

5:00 AM CrossFit

4 x 5 @ 275 lbs

7

Ben
Hanback

11:30 AM CrossFit

4 x 5 @ 260 lbs

8

Dustin
Dowell

11:30 AM CrossFit

4 x 5 @ 225 lbs

Female Clients

1

jessica
white

5:00 PM CrossFit

4 x 5 @ 225 lbs

2

Colette
SavageJones

5:00 AM CrossFit

4 x 5 @ 200 lbs

3

Private

6:00 PM CrossFit

4 x 5 @ 185 lbs

4

Morgan
Webb

6:00 AM CrossFit

4 x 5 @ 155 lbs

4

Suzette
Panton

6:00 AM CrossFit

4 x 5 @ 155 lbs

5

Lauren
Gardner

11:30 AM CrossFit

4 x 5 @ 135 lbs

5

Susan
Abell

6:00 PM CrossFit

4 x 5 @ 135 lbs

5

Susie
Bilbro

6:00 AM CrossFit

4 x 5 @ 135 lbs

5

Tiffiny
Oakley

6:00 PM CrossFit

4 x 5 @ 135 lbs

5

Viviana
Gutierrez

6:00 AM CrossFit

4 x 5 @ 135 lbs

2 sets @ 145

6

Private

6:00 PM CrossFit

4 x 5 @ 125 lbs

7

Nicole
Rieman

6:00 AM CrossFit

4 x 5 @ 75 lbs

8

Melinda
Henderson

5:00 PM CrossFit

4 x 5 @ 65 lbs

9

Laura Lynn
Williams

11:30 AM CrossFit

4 x 5 @ 1 lbs

10

Becca
Esborg

5:00 PM CrossFit

3 x 5 @ 255 lbs