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Components

Clean Pull

Metcon

Settings

Workout

CF - 5/21/21

A:

10 SL rdl e/ side; rest :20 (light)
1:00 Sorenson hold; rest :20
10 db bench press; rest :20
20 bb curl (:02 negative per rep)
rest 1:00
x3

Yes, this is accessory work. yes it will get you warm for clean pulls

B: Clean Pull (clean pull, 5x1.1 @100%; rest :10 /:90)

after each set. 5x 2 seated box jumps @ high height; rest 3:00
% off of your 1rm clean

C: Metcon (Time)

for time:
21-18-15-12-9-6-3
ttb
burpee

10:00 time cap
focus on maintainable sets on larger sets of ttb

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

Whiteboard:

Friday, May 21, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 305 lbs

1

Nate
Dodd

7:00am CrossFit

5 x 2 @ 305 lbs

1

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 305 lbs

2

Bryant
Hahnfeldt

5:00 PM CrossFit

5 x 2 @ 275 lbs

3

David
Kan

5:00 PM CrossFit

5 x 2 @ 225 lbs

w/ 40-44 inch seated box jumps

3

Peter
Tiberio

6:00 AM CrossFit

5 x 2 @ 225 lbs

4

Flynt
Foster

6:00 AM CrossFit

5 x 2 @ 210 lbs

5

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 205 lbs

5

Cory
Rexford

11:30 AM CrossFit

5 x 2 @ 205 lbs

5

Derek
Fecteau

11:30 AM CrossFit

5 x 2 @ 205 lbs

6

Brock
Warner

7:00am CrossFit

5 x 2 @ 185 lbs

Worked up to 185

6

Tom
Daniel

6:00 AM CrossFit

5 x 2 @ 185 lbs

7

Dwayne
Vick

4:00 PM CrossFit

5 x 2 @ 165 lbs

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 190 lbs

1

Hannah
Russell

5:00 AM CrossFit

5 x 2 @ 190 lbs

Flor made me 🤪

2

Camille
Cline

11:30 AM CrossFit

5 x 2 @ 175 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 175 lbs

30”

2

Tess
Free

11:30 AM CrossFit

5 x 2 @ 175 lbs

3

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 2 @ 135 lbs

3

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 135 lbs

4

Madi
Wheeler

7:00am CrossFit

5 x 2 @ 115 lbs

4

Sage
West

11:30 AM CrossFit

5 x 2 @ 115 lbs

5

Suzette
Panton

5:00 AM CrossFit

5 x 2 @ 105 lbs

6

Pamela
Do

7:00am CrossFit

5 x 2 @ 95 lbs

7

Private

7:00am CrossFit

5 x 2 @ 85 lbs

7

Jean
Broadhurst

7:00am CrossFit

5 x 2 @ 85 lbs

7

Lindsey
Garner

11:30 AM CrossFit

5 x 2 @ 85 lbs