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Components

Clean

Weighted Pull-ups

Metcon

Settings

Workout

CF - 3/30/22

A:

3 sets (1st with bar then add weight)
5 clean grip DL
4 Hang power cleans
3 front squats
2 squat cleans

B: Clean (build to a heavy clean in 10:00)

C: Weighted Pull-ups (3x3 weighted pull up @ moderate weight)

The Strict Pull-up

D: Metcon (Time)

GPP
4 rounds for time
20 - Pushups
10 - pullups
5 squat cleans @ 70% of above

Competitor
4 rounds for time
20 - HSPU
10 - chest to bar
5 squat cleans @ 75% of above

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

Whiteboard:

Wednesday, March 30, 2022

Male Clients

1

Bradd
Hughes

11:30 AM CrossFit

1 x 1 @ 305 lbs

2

cole
becker

4:00 PM CrossFit

1 x 1 @ 285 lbs

2

JD
Mason

5:00 PM CrossFit

1 x 1 @ 285 lbs

2

Preston
Dial

5:00 AM CrossFit

1 x 1 @ 285 lbs

3

Nate
Dodd

4:00 PM CrossFit

1 x 1 @ 275 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

1 x 1 @ 265 lbs

5

_Stuart
Chandler

5:00 PM CrossFit

1 x 1 @ 255 lbs

6

Geoff
Cottrill

5:00 AM CrossFit

1 x 1 @ 245 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 235 lbs

8

Chad
Thompson

5:00 PM CrossFit

1 x 1 @ 225 lbs

8

Chris
Williams

5:00 AM CrossFit

1 x 1 @ 225 lbs

8

Luke
Wylie

5:00 PM CrossFit

1 x 1 @ 225 lbs

9

David
Martinez

5:00 PM CrossFit

1 x 1 @ 215 lbs

10

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 190 lbs

11

Voncha
Reddy

7:00am CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

1 x 1 @ 195 lbs

2

Ellen
Mullins

5:00 PM CrossFit

1 x 1 @ 185 lbs

3

jessica
white

5:00 PM CrossFit

1 x 1 @ 180 lbs

Squat clean PR!

4

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 170 lbs

5

Hannah
Russell

5:00 AM CrossFit

1 x 1 @ 165 lbs

5

Jordan
Wylie

6:00 AM CrossFit

1 x 1 @ 165 lbs

6

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 160 lbs

7

Danielle
Frances

6:00 PM CrossFit

1 x 1 @ 155 lbs

8

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 150 lbs

9

Private

6:00 PM CrossFit

1 x 1 @ 140 lbs

10

Morgan
Webb

5:00 PM CrossFit

1 x 1 @ 135 lbs

11

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 130 lbs

Power

11

Tori
Tesmer

11:30 AM CrossFit

1 x 1 @ 130 lbs

Squat

12

Susan
Abell

4:00 PM CrossFit

1 x 1 @ 125 lbs

Power

13

Audrey
Mitchell

4:00 PM CrossFit

1 x 1 @ 105 lbs

13

Private

6:00 PM CrossFit

1 x 1 @ 105 lbs

13

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 105 lbs

14

Taylor Marie
Reid

4:00 PM CrossFit

1 x 2 @ 100 lbs

15

Catherine
Yancy

6:00 PM CrossFit

1 x 1 @ 95 lbs

16

Nicole
Rieman

4:00 PM CrossFit

1 x 1 @ 72 lbs

17

Melinda
Henderson

6:00 AM CrossFit

1 x 1 @ 55 lbs