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Components

Power Clean

Metcon

Settings

Workout

CF - 4/21/21

A:

1 set
120 du (240 singles)
2 sets:
20 single leg line hop
10 glute bridge
5 low- moderate bj ( step down )

B: Power Clean (5 x 3 ( singles ) @ 65-75%; rest :90 btw)

Coaches notes:
These are to be performed as quick singles, do not touch and go even if you feel like you can.
Pick your % range based on feel for perfect technique

C: Metcon (Time)

GPP
5 rounds for time:
12/9 cal row
12/9 cal bike erg

Competitor
5 rounds for time:
12/9 cal ski
12/9 cal assault bike

Coaches Notes:
This is a sprint, push the pace right from the beginning and hang on.

D: Metcon (No Measure)

alt emom x 15
15 russian kb swing
5-15 ghdsu or v-up ( novice - accumulate 25-40 total ghdsu, intermediate 35-60 reps)
4-6 burpee bjo, 30/24"

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

Whiteboard:

Wednesday, April 21, 2021

Male Clients

1

Jason
Springer

5:00 PM CrossFit

5 x 3 @ 245 lbs

2

Brandon
Zajac

5:00 AM CrossFit

5 x 3 @ 235 lbs

3

Alex
Adkins

5:00 AM CrossFit

5 x 3 @ 225 lbs

3

Nate
Dodd

4:00 PM CrossFit

5 x 3 @ 225 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 3 @ 225 lbs

4

Geoff
Cottrill

5:00 AM CrossFit

5 x 3 @ 215 lbs

4

JD
Mason

5:00 PM CrossFit

5 x 3 @ 215 lbs

5

_Stuart
Chandler

5:00 PM CrossFit

5 x 3 @ 205 lbs

5

Wade
Kilgore

5:00 AM CrossFit

5 x 3 @ 205 lbs

6

Clayton
Buescher

6:00 PM CrossFit

5 x 3 @ 195 lbs

6

Drew
Snipes

5:00 AM CrossFit

5 x 3 @ 195 lbs

6

Ryan
Holman

4:00 PM CrossFit

5 x 3 @ 195 lbs

7

Drew
Welch

5:00 AM CrossFit

5 x 3 @ 185 lbs

8

Andy
Wegman

7:00am CrossFit

5 x 3 @ 175 lbs

9

Flynt
Foster

6:00 AM CrossFit

5 x 3 @ 155 lbs

9

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 155 lbs

9

Luke
Wylie

5:00 PM CrossFit

5 x 3 @ 155 lbs

10

Chad
Oakley

5:00 PM CrossFit

5 x 3 @ 145 lbs

11

Robert
Carpenter

7:00am CrossFit

5 x 3 @ 140 lbs

12

Marco
Ramirez

6:00 PM CrossFit

5 x 3 @ 135 lbs

13

Toby
Cooper

11:30 AM CrossFit

3 x 3 @ 155 lbs

+ 115,135

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

5 x 3 @ 145 lbs

2

Christine
Smith

6:00 PM CrossFit

5 x 3 @ 140 lbs

130, 135, 135, 135, 140

3

Amy
Rahn

4:00 PM CrossFit

5 x 3 @ 125 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 125 lbs

3

Jessica
Dodd

4:00 PM CrossFit

5 x 3 @ 125 lbs

3

Kristina
Moore

5:00 PM CrossFit

5 x 3 @ 125 lbs

4

Becca
Esborg

11:30 AM CrossFit

5 x 3 @ 115 lbs

4

Brittany
Hanback

11:30 AM CrossFit

5 x 3 @ 115 lbs

4

Jordan
Wylie

6:00 AM CrossFit

5 x 3 @ 115 lbs

65%

4

Laura Lynn
Williams

11:30 AM CrossFit

5 x 3 @ 115 lbs

5

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 110 lbs

6

Hadley
Davenport

11:30 AM CrossFit

5 x 3 @ 105 lbs

75%

6

Laura
Kim

6:00 PM CrossFit

5 x 3 @ 105 lbs

6

Ryan
Elizabeth ...

6:00 AM CrossFit

5 x 3 @ 105 lbs

6

Tayler
Saunders

4:00 PM CrossFit

5 x 3 @ 105 lbs

7

Destinee
Johnson

7:00am CrossFit

5 x 3 @ 90 lbs

8

Suzette
Panton

5:00 AM CrossFit

5 x 3 @ 85 lbs

9

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 75 lbs

10

Madi
Wheeler

7:00am CrossFit

5 x 3 @ 55 lbs

11

brittanie
albright

5:00 PM CrossFit

5 x 3 @ 0 lbs

DL -255