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Components

Power Clean + Hang Cl ...

Clean

Metcon

Settings

Workout

04/12/2021

Weightlifting

Power Clean + Hang Clean + Clean (1 Complex EOMOM for 10 Minutes )

Set 1: 65%
Set 2: 65%
Set 3: 70%
Set 4: 70%
Set 5: 70%
*Percentage based on your 1RM Clean

Clean (Noted so you can check your percentages )

Clean

Workout of the Day

Metcon (Time)

4 Rounds for Time:
20 Pull-ups
20 Sit-ups (15 GHD’s)
10 Thrusters (115/80)

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

Whiteboard:

Monday, April 12, 2021

Male Clients

1

Thomas
Morales

CrossFit: 4:30 PM

3 x 1 @ 205 lbs

2

Cameron
Reeves

CrossFit: 5:30 AM

3 x 1 @ 195 lbs

3

kyle
lawles

CrossFit: 5:30 AM

3 x 1 @ 185 lbs

3

Kyle
McGavock

Open Gym

3 x 1 @ 185 lbs

4

Riley
Alford

CrossFit: 6:00 PM

3 x 1 @ 175 lbs

5

Anirban
Pal

CrossFit: 6:00 PM

3 x 1 @ 165 lbs

2@155

6

Aaron
Forehand

CrossFit: 8:30 AM

3 x 1 @ 135 lbs

7

Larry
Yaws

CrossFit: 8:30 AM

3 x 1 @ 115 lbs

7

Raine Corado
l

CrossFit: 4:30 PM

3 x 1 @ 115 lbs

8

Chase
Young

CrossFit: 5:30 AM

1 x 1 @ 185 lbs

8

Kevin
Korinek

CrossFit: 5:30 AM

1 x 1 @ 165 lbs

8

Seth
McClellan

CrossFit: 5:30 AM

1 x 1 @ 165 lbs

Female Clients

1

Dana
Forehand

CrossFit: 5:30 AM

3 x 1 @ 125 lbs

2

Emily
Nix

CrossFit: 5:30 AM

3 x 1 @ 120 lbs

3

Kambrey
Blakey

CrossFit: 5:30 AM

3 x 1 @ 115 lbs

4

Makayla
Simmons

CrossFit: 8:30 AM

3 x 1 @ 110 lbs

5

Emily
Kieth

CrossFit: 4:30 PM

3 x 1 @ 100 lbs

6

Emily
Hunt

CrossFit: 5:30 AM

3 x 1 @ 95 lbs

6

Meg
Brown

CrossFit: 5:30 AM

3 x 1 @ 95 lbs

7

Amanda
West

CrossFit: 4:30 PM

3 x 1 @ 75 lbs

7

Lindsey
McNeill

CrossFit: 5:30 AM

3 x 1 @ 75 lbs

8

Megan
Birkenfeld

CrossFit: 8:30 AM

3 x 1 @ 65 lbs

8

Rylee
Garrison

CrossFit: 4:30 PM

3 x 1 @ 65 lbs

9

Melissa
McClellan

CrossFit: 5:30 AM

2 x 1 @ 105 lbs

9

Tracy
May

CrossFit: 8:30 AM

2 x 1 @ 125 lbs