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Components

Power Clean

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 4/27/22

A:

2 rds
10 reverse lunges
5 front squats
3 hang squat cleans

B: Power Clean (5 x 2 PC + 1 hang squat clean)

power clean + hang squat clean
5 x2+1 @ 80-84% of pc ; rest 2:00
(Complete as singles)

C: Clean Grip Deadlift (5 @75% 3 @80% 3@85% 2@88% of clean)

D: Metcon (AMRAP - Reps)

20 min emom
:45 on / :15 off
Cal echo
Sit up
Cal row
Push up

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

Whiteboard:

Wednesday, April 27, 2022

Male Clients

1

Brady
Killion

11:30 AM CrossFit

5 x 3 @ 205 lbs

1

Chris
Williams

5:00 AM CrossFit

5 x 3 @ 205 lbs

185/195/195/205/205

1

Joel
Mason

5:00 AM CrossFit

5 x 3 @ 205 lbs

2

Chris
Beavers

11:30 AM CrossFit

5 x 3 @ 175 lbs

2

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 175 lbs

3

Matthew
Montgomery

11:30 AM CrossFit

5 x 3 @ 155 lbs

3

Voncha
Reddy

7:00am CrossFit

5 x 3 @ 155 lbs

4

Dwayne
Vick

4:00 PM CrossFit

5 x 3 @ 125 lbs

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

5 x 3 @ 145 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 140 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 3 @ 135 lbs

4

Private

6:00 PM CrossFit

5 x 3 @ 115 lbs

4

Tori
Tesmer

11:30 AM CrossFit

5 x 3 @ 115 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 3 @ 105 lbs

5

Morgan
Webb

5:00 PM CrossFit

5 x 3 @ 105 lbs

6

Nina
Montgomery

11:30 AM CrossFit

5 x 3 @ 95 lbs

7

Catherine
Yancy

6:00 PM CrossFit

5 x 3 @ 85 lbs

7

Private

4:00 PM CrossFit

5 x 3 @ 85 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 85 lbs

7

Taylor Marie
Reid

5:00 AM CrossFit

5 x 3 @ 85 lbs

7

Tori
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 85 lbs

8

Susie
Bilbro

6:00 AM CrossFit

5 x 3 @ 80 lbs

9

Melinda
Henderson

6:00 AM CrossFit

5 x 3 @ 55 lbs