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Metcon

3-Position Cleans

Clean

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Workout

04/27/2021

Workout of the Day

Metcon (Time)

For Time:
400m Run
20 Double DB Deadlifts (50’s/35’s)
500/400m Row
20 Double DB Shoulder to Overhead (50’s/35’s)
800m Run
20 Double DB Squats (50’s/35’s)
800m Run
20 Double DB Shoulder to Overhead (50’s/35’s)
500/400m Row
20 Double DB Deadlifts (50’s/35’s)
400m Run

Weightlifting

3-Position Cleans (2 Reps EOMOM for 10 Minutes)

Hip / Knee/ Floor
Start light; increase weight to finish as heavy as possible.

https://www.youtube.com/watch?v=qq0n-jZaZa8

2 Sets @ 80%
2 Sets @ 85%

Clean (Here to check percentages)

Clean

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

Whiteboard:

Tuesday, April 27, 2021

Male Clients

1

Cameron
Reeves

CrossFit: 4:30 PM

25:51

20lb Vest

2

Gid
Mayfield

CrossFit: 5:30 AM

19:21

3

Chase
Young

CrossFit: 5:30 AM

23:03

4

Riley
Alford

CrossFit: 6:00 PM

23:42

5

Kevin
Korinek

CrossFit: 5:30 AM

25:16

6

Shawn
Rice

CrossFit: 5:30 AM

25:49

all row

7

Jacob
Truitt

CrossFit: 4:30 PM

26:03

8

Eric
Ritchey

CrossFit: 6:00 PM

26:34

9

Raine Corado
l

CrossFit: 6:00 PM

26:59

10

Seth
McClellan

CrossFit: 5:30 AM

28:01

11

Thomas
Morales

CrossFit: 6:00 PM

21:57

30 call bike for Row, Row for run

12

Luis
Bazaldua

CrossFit: 6:00 PM

22:32

35lbs

13

kyle
lawles

CrossFit: 5:30 AM

25:55

35s

14

Aaron
Forehand

CrossFit: 8:30 AM

26:34

run part row part 35lb

15

Jacob
Young

CrossFit: 4:30 PM

30:10

50 lbs for dl 35 all the rest

16

Martarnol
Colobong

CrossFit: 4:30 PM

31:59

35 lbs

Female Clients

1

Ellie
Brown

CrossFit: 5:30 AM

21:16

20s (Rx for age)

2

Avery
Brown

CrossFit: 5:30 AM

21:37

15s (Rx for age)

3

Dana
Forehand

CrossFit: 5:30 AM

24:14

4

Tracy
May

CrossFit: 8:30 AM

25:17

5

Melissa
McClellan

CrossFit: 5:30 AM

26:17

all rows

6

Emily
Nix

CrossFit: 5:30 AM

26:36

7

Meg
Brown

CrossFit: 5:30 AM

21:15

20 #

8

Kambrey
Blakey

CrossFit: 5:30 AM

21:35

20s

9

jesica
rice

CrossFit: 5:30 AM

24:07

25s

10

Emily
Hunt

CrossFit: 8:30 AM

24:47

20's

11

amanda
bowers

CrossFit: 6:00 PM

26:53

20lbs

12

Megan
Birkenfeld

CrossFit: 8:30 AM

27:26

20's, 35s dl

13

Brenda
Crump

CrossFit: 8:30 AM

31:00

10's shoulder press 20's DL