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Components

Squat Clean

Clean Pull

Metcon

Settings

Workout

CF - 5/18/22

A:

2 sets
100ft shuttle
50ft lunges
3 clean pulls
3 hang cleans
3 full squat cleans

B: Squat Clean (Emom x 6 , 1 squat clean @ 72-78% of squat clean )

C: Clean Pull (4x2 @90-95%; rest as needed)

D: Metcon (AMRAP - Reps)

GPP and Competitor
- 32 min alt emom
1-12/9 cal echo
2- 12 kbs 53/35
3- 12/9 cal row
4- 8 bbjo 24/20
-or :50 cap per

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

Whiteboard:

Wednesday, May 18, 2022

Male Clients

1

Preston
Dial

6:00 AM CrossFit

6 x 1 @ 245 lbs

PCs

1

Tyler
Parker

5:00 AM CrossFit

6 x 1 @ 245 lbs

245x4 / 255x2

2

Nate
Dodd

4:00 PM CrossFit

6 x 1 @ 235 lbs

3

Jason
Deloney

6:00 PM CrossFit

6 x 1 @ 230 lbs

205x2, 220x2, 230x2

4

Joel
Mason

5:00 AM CrossFit

6 x 1 @ 205 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

6 x 1 @ 195 lbs

6

Luke
Wylie

5:00 PM CrossFit

6 x 1 @ 185 lbs

7

David
Lewis

5:00 PM CrossFit

6 x 1 @ 175 lbs

8

Brent
Stewart

6:00 AM CrossFit

6 x 1 @ 165 lbs

9

Voncha
Reddy

11:30 AM CrossFit

6 x 1 @ 155 lbs

10

Ben
Hanback

11:30 AM CrossFit

6 x 1 @ 150 lbs

11

Tom
Daniel

6:00 AM CrossFit

6 x 1 @ 135 lbs

Female Clients

1

jessica
white

5:00 PM CrossFit

6 x 1 @ 145 lbs

2

Colette
SavageJones

5:00 AM CrossFit

6 x 1 @ 130 lbs

3

Amy
Rahn

11:30 AM CrossFit

6 x 1 @ 120 lbs

4

Ryan
Elizabeth ...

11:30 AM CrossFit

6 x 1 @ 115 lbs

5

Morgan
Webb

6:00 PM CrossFit

6 x 1 @ 100 lbs

5

Nina
Montgomery

6:00 PM CrossFit

6 x 1 @ 100 lbs

6

Sage
West

11:30 AM CrossFit

6 x 1 @ 90 lbs

7

Catherine
Yancy

6:00 PM CrossFit

6 x 1 @ 75 lbs

7

Lauren
Gardner

11:30 AM CrossFit

6 x 1 @ 75 lbs

7

Susie
Bilbro

6:00 AM CrossFit

6 x 1 @ 75 lbs

8

Melinda
Henderson

6:00 AM CrossFit

6 x 1 @ 65 lbs

9

Kristen
Kerby Graves

7:00am CrossFit

4 x 1 @ 80 lbs

#75 and #80