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Components

Power Clean

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 4/20/22

A:

200m run
into
3 clean pulls
3 clean high pulls
3 muscle clean
3 elbow rotations
3 front squats
3 hang power clean

B: Power Clean (6x1+1 @ 78-82% of pc ; rest :90 PC+ hang squat)

C: Clean Grip Deadlift (4x2 80-84%; reset e/ rep)

D: Metcon (AMRAP - Reps)

GPP and Competitor

20 min emom
:45 on / :15 off
Min 1 - Cal row
Min 2 - Wall ball
Min 3 - Cal echo
Min 4 - Rest

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

Whiteboard:

Wednesday, April 20, 2022

Male Clients

1

Preston
Dial

6:00 AM CrossFit

6 x 2 @ 255 lbs

Power/hang power

2

Nate
Dodd

5:00 PM CrossFit

6 x 2 @ 235 lbs

2

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 235 lbs

3

JD
Mason

5:00 PM CrossFit

6 x 2 @ 225 lbs

4

Brady
Killion

11:30 AM CrossFit

6 x 2 @ 205 lbs

5

Corey
Martin

11:30 AM CrossFit

6 x 2 @ 185 lbs

155 ×4 185 x2

6

Tom
Daniel

6:00 AM CrossFit

6 x 2 @ 135 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

6 x 2 @ 165 lbs

2

Alex
Watson

6:00 PM CrossFit

6 x 2 @ 155 lbs

3

jessica
white

6:00 PM CrossFit

6 x 2 @ 150 lbs

4

Ellen
Mullins

5:00 PM CrossFit

6 x 2 @ 145 lbs

5

Becca
Esborg

6:00 PM CrossFit

6 x 2 @ 135 lbs

5

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 135 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 135 lbs

6

Jessica
Dodd

5:00 PM CrossFit

6 x 2 @ 125 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 2 @ 110 lbs

7

Tori
Tesmer

5:00 AM CrossFit

6 x 2 @ 110 lbs

8

Morgan
Webb

5:00 PM CrossFit

6 x 2 @ 105 lbs

9

Private

4:00 PM CrossFit

6 x 2 @ 85 lbs

9

Sage
West

11:30 AM CrossFit

6 x 2 @ 85 lbs

9

Tori
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 85 lbs

10

Catherine
Yancy

5:00 PM CrossFit

6 x 2 @ 75 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 65 lbs

12

Melinda
Henderson

6:00 AM CrossFit

6 x 2 @ 42 lbs