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Components

Power Clean

Metcon

Settings

Workout

CF - 4/28/21

A:

2:00 Bike at 70-75%
then
2 sets
3 clean pulls
3 clean high pulls
3 hang power cleans
3 elbow rotations

B: Power Clean (6 x 1.1 @ 75-80%; E:90)

Singles, :05-:10 between reps.

And you guessed it.. FOLLOW THE PERCENTAGES!

C: Metcon (Time)

GPP + Competitor
4 rounds for time:
20/15 cal row
15 burpee

Look to increase your row speed a little each round with your last round being 90-95% effort.

Don’t stop on burpees. Even if they are slow.. don’t stop.

D: Metcon (No Measure)

Accessory / Skill
alt emom x 18
Min 1: 10 weighted glute bridge (light)
Min 2: 5-15 ghdsu or v-up
***novice - accumulate 25-40 total
***intermediate - 35-60 reps total

Min 3: 4 to 6 burpee bjo, 30/24"
**increase reps or height from last week

If you have not had much exposure to the GHD, v-ups are recommended.

Intro to GHDSU don’t go down to the floor and keep the reps around 5-7. Ask your coach to review positioning and setup.

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

Whiteboard:

Wednesday, April 28, 2021

Male Clients

1

Brandon
Zajac

5:00 PM CrossFit

6 x 2 @ 255 lbs

1

Jason
Springer

5:00 PM CrossFit

6 x 2 @ 255 lbs

2

JD
Mason

5:00 PM CrossFit

6 x 2 @ 225 lbs

2

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 225 lbs

3

Daniel
Esborg

5:00 PM CrossFit

6 x 2 @ 220 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

6 x 2 @ 210 lbs

5

Drew
Snipes

5:00 AM CrossFit

6 x 2 @ 205 lbs

5

Wade
Kilgore

6:00 AM CrossFit

6 x 2 @ 205 lbs

6

Geoff
Cottrill

5:00 AM CrossFit

6 x 2 @ 200 lbs

6

Ryan
Holman

4:00 PM CrossFit

6 x 2 @ 200 lbs

7

Brady
Killion

4:00 PM CrossFit

6 x 2 @ 195 lbs

7

Chris
Weber

6:00 PM CrossFit

6 x 2 @ 195 lbs

8

Andy
Wegman

7:00am CrossFit

6 x 2 @ 185 lbs

8

Ben
Chamser

11:30 AM CrossFit

6 x 2 @ 185 lbs

8

Peter
Tiberio

6:00 AM CrossFit

6 x 2 @ 185 lbs

9

Flynt
Foster

6:00 AM CrossFit

6 x 2 @ 170 lbs

10

Chad
Oakley

5:00 PM CrossFit

6 x 2 @ 165 lbs

11

Toby
Cooper

11:30 AM CrossFit

6 x 2 @ 155 lbs

11

Tom
Daniel

6:00 AM CrossFit

6 x 2 @ 155 lbs

12

Robert
Carpenter

7:00am CrossFit

6 x 2 @ 145 lbs

12

Sean
Smith

5:00 AM CrossFit

6 x 2 @ 145 lbs

13

David
Kan

6:00 PM CrossFit

6 x 2 @ 135 lbs

13

Peter
Sines

7:00am CrossFit

6 x 2 @ 135 lbs

14

Chris
Weber

6:00 PM CrossFit

0 x 0 @ 0 lbs

Female Clients

1

Pamela
Do

7:00am CrossFit

6 x 2 @ 175 lbs

2

Christina
Chandler

5:00 AM CrossFit

6 x 2 @ 165 lbs

3

brittanie
albright

6:00 PM CrossFit

6 x 2 @ 155 lbs

75%

4

Amy
Rahn

4:00 PM CrossFit

6 x 2 @ 135 lbs

4

Hannah
Russell

5:00 AM CrossFit

6 x 2 @ 135 lbs

4

Jordan
Wylie

6:00 AM CrossFit

6 x 2 @ 135 lbs

75%

4

Kristina
Moore

5:00 PM CrossFit

6 x 2 @ 135 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

6 x 2 @ 135 lbs

4

Ryan
Elizabeth ...

6:00 AM CrossFit

6 x 2 @ 135 lbs

Build: 3 @ 125, 3 @ 135

4

Tess
Free

5:00 AM CrossFit

6 x 2 @ 135 lbs

5

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 125 lbs

5

Jessica
Dodd

4:00 PM CrossFit

6 x 2 @ 125 lbs

6

Flor
Jalikis

5:00 AM CrossFit

6 x 2 @ 115 lbs

6

Laura
Kim

6:00 PM CrossFit

6 x 2 @ 115 lbs

6

Morgan
Webb

4:00 PM CrossFit

6 x 2 @ 115 lbs

7

Duff
Simmons

12:30 PM CrossFit

6 x 2 @ 105 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 2 @ 105 lbs

8

Destinee
Johnson

7:00am CrossFit

6 x 2 @ 100 lbs

9

Danielle
Frances

6:00 PM CrossFit

6 x 2 @ 95 lbs

9

Lacey
Houston

11:30 AM CrossFit

6 x 2 @ 95 lbs

10

Suzette
Panton

5:00 AM CrossFit

6 x 2 @ 90 lbs

11

Jean
Broadhurst

7:00am CrossFit

6 x 2 @ 85 lbs

11

Madi
Wheeler

7:00am CrossFit

6 x 2 @ 85 lbs

12

Susie
Bilbro

6:00 AM CrossFit

6 x 2 @ 75 lbs

13

Catherine
Yancy

5:00 PM CrossFit

6 x 2 @ 70 lbs

13

Viviana
Gutierrez

6:00 AM CrossFit

6 x 2 @ 70 lbs