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Components

Squat Clean

Clean Pull

Metcon

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Workout

CF - 5/25/22

A:

Run to road and back
then
2 sets w/ barbell
5 muscle cleans
5 hang power cleans
5 squat cleans

2nd rd add weight

B: Squat Clean (EMOM6 - 1 Sq. clean 72-78% EMOM 4 - 1 72-78)

Emom x 6 , 1 squat clean @ 72-78%
Emom x4 , 1 squat clean @ 78-82%
of squat clean

C: Clean Pull (3x2 @95-100%; rest as needed)

D: Metcon (AMRAP - Reps)

20 min alt emom
1-15/12 cal row
2- 15 ttb
3- 15/12 cal ski
4- 8 bbjo 24/20
-or :50 cap per

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

Whiteboard:

Wednesday, May 25, 2022

Male Clients

1

Bradd
Hughes

11:30 AM CrossFit

4 x 1 @ 275 lbs

1

Tyler
Parker

11:30 AM CrossFit

4 x 1 @ 275 lbs

2

Brian
Quigley

11:30 AM CrossFit

4 x 1 @ 255 lbs

6x1@225

2

Daniel
Esborg

5:00 PM CrossFit

4 x 1 @ 255 lbs

3

Jason
Deloney

6:00 PM CrossFit

4 x 1 @ 235 lbs

3

Preston
Dial

5:00 AM CrossFit

4 x 1 @ 235 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

4 x 1 @ 215 lbs

4

Joel
Mason

5:00 AM CrossFit

4 x 1 @ 215 lbs

5

Brent
Stewart

6:00 AM CrossFit

4 x 1 @ 185 lbs

6

_Sena
Agbeko

11:30 AM CrossFit

4 x 1 @ 180 lbs

7

Tom
Daniel

6:00 AM CrossFit

4 x 1 @ 155 lbs

8

Dwayne
Vick

4:00 PM CrossFit

4 x 1 @ 145 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

4 x 1 @ 165 lbs

1

jessica
white

5:00 PM CrossFit

4 x 1 @ 165 lbs

2

Melanie
Velazquez

5:00 AM CrossFit

4 x 1 @ 145 lbs

3

Colette
SavageJones

5:00 AM CrossFit

4 x 1 @ 135 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

4 x 1 @ 135 lbs

4

Private

6:00 PM CrossFit

4 x 1 @ 115 lbs

4

Tori
Tesmer

5:00 PM CrossFit

4 x 1 @ 115 lbs

5

Lauren
Gardner

11:30 AM CrossFit

4 x 1 @ 105 lbs

6

Audrey
Mitchell

4:00 PM CrossFit

4 x 1 @ 95 lbs

6

Sage
West

11:30 AM CrossFit

4 x 1 @ 95 lbs

6

Taylor Marie
Reid

4:00 PM CrossFit

4 x 1 @ 95 lbs

7

Morgan
Kenley

6:00 AM CrossFit

4 x 1 @ 85 lbs

8

Susie
Bilbro

6:00 AM CrossFit

4 x 1 @ 80 lbs

9

Melinda
Henderson

6:00 AM CrossFit

4 x 1 @ 70 lbs

10

Nicole
Rieman

6:00 AM CrossFit

4 x 1 @ 55 lbs

45 lb x 6