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Power Clean

Front Squat

CrossFit Games Open 12.4

Settings

Workout

CF - 4/9/21

A:

3 sets
200m run
5 hang power cleans
5 front squats

B: Power Clean (emom8 - 2 power clean (add 5-10 # form last week)

C: Front Squat (6x6 @ 80% of squat clean max)

D: CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

E: Metcon (No Measure)

- 3 sets:
8 db bench
8 single at dB row each side
16 v-up or ghdsu (cap at 30 total reps if you never have done ghdsu)

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

Whiteboard:

Friday, April 09, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

8 x 2 @ 225 lbs

2

Andy
Wegman

7:00am CrossFit

8 x 2 @ 195 lbs

185-3, 195-2, 205-3

2

Wade
Kilgore

6:00 AM CrossFit

8 x 2 @ 195 lbs

3

Drew
Welch

5:00 AM CrossFit

8 x 2 @ 185 lbs

4

Ben
Hanback

12:30 PM CrossFit

8 x 2 @ 175 lbs

5

Robert
Carpenter

7:00am CrossFit

8 x 2 @ 155 lbs

6

Sean
Smith

5:00 AM CrossFit

8 x 2 @ 135 lbs

Added 10lbs on sets 3,4,& 5 Took off on 6,7,8

6

Toby
Cooper

11:30 AM CrossFit

8 x 2 @ 135 lbs

7

Carl
Upton

7:00am CrossFit

8 x 2 @ 115 lbs

Female Clients

1

Christine
Smith

7:00am CrossFit

8 x 2 @ 135 lbs

1

Jordan
Wylie

6:00 AM CrossFit

8 x 2 @ 135 lbs

2

Colette
SavageJones

6:00 AM CrossFit

8 x 2 @ 130 lbs

3

Tess
Free

4:00 PM CrossFit

8 x 2 @ 120 lbs

4

Flor
Jalikis

5:00 AM CrossFit

8 x 2 @ 115 lbs

No hips 🙄

4

Hadley
Davenport

11:30 AM CrossFit

8 x 2 @ 115 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

8 x 2 @ 115 lbs

4

Laura
Kim

5:00 PM CrossFit

8 x 2 @ 115 lbs

5

Destinee
Johnson

7:00am CrossFit

8 x 2 @ 110 lbs

6

Laura Lynn
Williams

11:30 AM CrossFit

8 x 2 @ 95 lbs

7

Sage
West

11:30 AM CrossFit

8 x 2 @ 90 lbs

8

Susie
Bilbro

6:00 AM CrossFit

8 x 2 @ 85 lbs