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Squat Clean

Metcon

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Workout

3.24.2022

Warm-up

Med-ball review:
1) Deadlift
2) Deadlift shrug
3) Front squat

4min clock:
5 good mornings with med-ball
5 deadlift shrugs
10 lateral hops over med-ball
5 alternating lunges with med-ball
5 front squats with med ball

Warm-Up

Med Ball Clean Review and Practice then...transfer skill to barbell.

Strength

Squat Clean (10min to build to heavy single)

Squat Clean

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups

Intermediate: Same
Beginner: 35/45#

Warm-Up

Accumulate:
1:00 foam roll low back
1:00 foam roll quadriceps/leg

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

Whiteboard:

Thursday, March 24, 2022

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 1 @ 305 lbs

MISSED 320#

2

Dillon
White

6:00 am CrossFit

1 x 1 @ 275 lbs

2

Eric
Leininger

5:00 pm CrossFit

1 x 1 @ 275 lbs

Hammy sore from lunges, more there

3

Chris
Skelton

12:00 PM CrossFit

1 x 1 @ 245 lbs

I hope it didn’t look as bad as it felt

3

Private

5:00 am CrossFit

1 x 1 @ 245 lbs

4

Daniel
Russell

5:00 pm CrossFit

1 x 1 @ 225 lbs

4

Eric
Wrona

6:00 pm CrossFit

1 x 1 @ 225 lbs

4

Reid
Landry

5:00 pm CrossFit

1 x 1 @ 225 lbs

5

Anastacio
Nieves

12:00 PM CrossFit

1 x 1 @ 215 lbs

5

Marco
domingo

6:00 pm CrossFit

1 x 1 @ 215 lbs

6

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 210 lbs

6

Mickey
$ Admony

5:00 pm CrossFit

1 x 1 @ 210 lbs

7

David
Guerra

5:00 am CrossFit

1 x 1 @ 205 lbs

7

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 205 lbs

7

Nick
Cortes

8:00 PM CrossFit

1 x 1 @ 205 lbs

Fail 210

8

Chris
Hahn

7:00 am CrossFit

1 x 1 @ 185 lbs

8

John
Curl

6:00 am CrossFit

1 x 1 @ 185 lbs

8

Marc
Jones

5:00 am CrossFit

1 x 1 @ 185 lbs

8

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 185 lbs

went light... first day back since sick

9

Joseph
Pina

6:00 pm CrossFit

1 x 1 @ 175 lbs

10

Sudheer
Reddy

12:00 PM CrossFit

1 x 1 @ 170 lbs

11

Eric
Micek

6:00 am CrossFit

1 x 1 @ 165 lbs

11

Ronen
Nagar

6:00 pm CrossFit

1 x 1 @ 165 lbs

12

Hunter
Brumit

5:00 am CrossFit

1 x 1 @ 155 lbs

13

Craig
Kamrowski

6:00 pm CrossFit

1 x 1 @ 135 lbs

13

Hitesh
Patel

5:00 am CrossFit

1 x 1 @ 135 lbs

14

Anu
—

5:00 pm CrossFit

1 x 1 @ 125 lbs

14

Niranjan
Sarvi

7:00 am CrossFit

1 x 1 @ 125 lbs

15

Antonio
Perez

7:00pm CrossFit

1 x 1 @ 110 lbs

16

Yanir
Snir

6:00 pm CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Morgan
Littauer

5:00 pm CrossFit

1 x 1 @ 155 lbs

thanks coach Dontae and coach Eric for cheering me to get it!!!!!...

2

Private

5:00 pm CrossFit

1 x 1 @ 145 lbs

2

Elena
Bennett

5:00 pm CrossFit

1 x 1 @ 145 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 145 lbs

3

Gina
Flores

7:00pm CrossFit

1 x 1 @ 135 lbs

3

Sandra
Ortega

6:00 pm CrossFit

1 x 1 @ 135 lbs

4

Keltovise
Sanders

5:00 pm CrossFit

1 x 1 @ 130 lbs

5

Beth
Lee

5:00 am CrossFit

1 x 1 @ 125 lbs

5

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 125 lbs

5

Kelsea
Johnson

5:00 pm CrossFit

1 x 1 @ 125 lbs

5

Stacey
Davis

5:00 am CrossFit

1 x 1 @ 125 lbs

6

Cathy
Willenborg

5:00 pm CrossFit

1 x 1 @ 115 lbs

PR baby!!

7

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 110 lbs

7

Luz
Perez

7:00pm CrossFit

1 x 1 @ 110 lbs

8

Brittiana
Moya-MacIntyre

5:00 pm CrossFit

1 x 1 @ 105 lbs

9

Cathy
Landry

5:00 pm CrossFit

1 x 1 @ 95 lbs

9

MARGUERITE
ALBA

5:00 pm CrossFit

1 x 1 @ 95 lbs

10

Luz
Retana

7:00pm CrossFit

1 x 1 @ 90 lbs

11

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 85 lbs

11

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 85 lbs

12

Shivani
Patel

5:00 am CrossFit

1 x 1 @ 80 lbs

13

Ari
Angulo

7:00 am CrossFit

1 x 1 @ 75 lbs

14

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 65 lbs

14

Susan
Jost

5:00 am CrossFit

1 x 1 @ 65 lbs

15

Claudia
Travers

5:00 pm CrossFit

1 x 1 @ 55 lbs