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Components

Power Clean

Metcon

Settings

Workout

CF4/28/22

Power Clean

Every 2:30 do the following complex unbroken (for quality!)
1 Hang Power Clean (above knee)
1 Front Squat
1 Hang Power Clean (below knee)
1 Front Squats
3 Squat Cleans from floor
@50% of Power Clean
@55%
@60%
@65%

Metcon (Time)

7 Rounds of
7 Deadlifts 225/155
7 Toes to Bar
7 Burpees

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

Whiteboard:

Thursday, April 28, 2022

Male Clients

1

Joe
Chavanu

CrossFit: 7:00 PM

1 x 5 @ 185 lbs

135 145 155 185

2

joseph
tepe

CrossFit: 7:30 AM

1 x 5 @ 145 lbs

2

Warren
Schwikert

CrossFit: 12:00 PM

1 x 5 @ 145 lbs

3

Cristian
Vasquez

CrossFit: 5:30 PM

4 x 7 @ 135 lbs

3

Jared
Barros

CrossFit: 5:30 PM

1 x 5 @ 135 lbs

4

Roussos
Koliakoudakis

CrossFit: 12:00 PM

1 x 5 @ 130 lbs

5

My
Do

CrossFit: 12:00 PM

1 x 5 @ 125 lbs

6

Roy
Piazza

CrossFit: 4:00 PM

4 x 7 @ 75 lbs

Female Clients

1

Julia
Gongora

CrossFit: 9:00 AM

1 x 5 @ 115 lbs

1

Stephanie
Sawicki

Open Gym 10:00A-12:00P

1 x 5 @ 115 lbs

2

Alexandria
Hall

CrossFit: 9:00 AM

1 x 5 @ 105 lbs

2

Mariela
Ramos

CrossFit: 6:00 AM

1 x 5 @ 105 lbs

3

Mariah
LaPointe

CrossFit: 7:30 AM

1 x 5 @ 85 lbs

4

Heather
Porter

CrossFit: 5:30 PM

1 x 5 @ 65 lbs

50-60%

5

antonia
mcnamara

CrossFit: 7:30 AM

1 x 5 @ 55 lbs