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Squat Clean

Metcon

Settings

Workout

CF - 5/26/21

A:

4 way hip stretch(:30 at each)
Hand down. Elbow down, elbow on inside of knee.hand on inside of knee

3 rounds w/ empty barbell:
10 good mornings
5 clean pulls
3 hang cleans
1 front squat

B: Squat Clean (6 x 1 squat clean + 1 front squat @ 85-90%; :90 r)

% off of squat clean

C: Metcon (Time)

for time:
15-12-9-6-3
thruster 95/65
*200m after each set

Shoot for UB thrusters
Yes, you finish with 200m run after set of 3

D: Metcon (No Measure)

EMOM 9
1 - 20/15/12 wall ball 20/14#
2- 20/15/12 ghdsu ( 25/20/15 sit up )
3- 20/15/10 cal ski
*scale as needed to finish work in :50 maximum

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

Whiteboard:

Wednesday, May 26, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

6 x 2 @ 280 lbs

2

Alex
Adkins

5:00 AM CrossFit

6 x 2 @ 255 lbs

2

Bryant
Hahnfeldt

6:00 PM CrossFit

6 x 2 @ 255 lbs

235,245

3

JD
Mason

5:00 PM CrossFit

6 x 2 @ 245 lbs

4

Justin
Schot

4:00 PM CrossFit

6 x 2 @ 230 lbs

5

_Stuart
Chandler

6:00 AM CrossFit

6 x 2 @ 225 lbs

5

Matt
Blackburn

5:00 AM CrossFit

6 x 2 @ 225 lbs

Last 2 sets

6

Jake
Lewis

7:00am CrossFit

6 x 2 @ 205 lbs

6

Peter
Tiberio

5:00 AM CrossFit

6 x 2 @ 205 lbs

7

Luke
Wylie

5:00 PM CrossFit

6 x 2 @ 175 lbs

8

Ben
Hanback

11:30 AM CrossFit

6 x 2 @ 170 lbs

9

Tom
Daniel

6:00 AM CrossFit

6 x 2 @ 165 lbs

10

Luke
Frauhiger

6:00 PM CrossFit

6 x 2 @ 155 lbs

10

Peter
Sines

7:00am CrossFit

6 x 2 @ 155 lbs

10

Sean
Smith

5:00 AM CrossFit

6 x 2 @ 155 lbs

11

Dustin
Dowell

11:30 AM CrossFit

6 x 2 @ 145 lbs

Female Clients

1

brittanie
albright

5:00 PM CrossFit

6 x 2 @ 180 lbs

2

Christina
Chandler

5:00 AM CrossFit

6 x 2 @ 175 lbs

3

Christine
Smith

6:00 AM CrossFit

6 x 2 @ 160 lbs

4

Tess
Free

5:00 AM CrossFit

6 x 2 @ 150 lbs

5

Hannah
Russell

11:30 AM CrossFit

6 x 2 @ 145 lbs

5

Jordan
Wylie

6:00 AM CrossFit

6 x 2 @ 145 lbs

85% ish

6

Brittany
Hanback

11:30 AM CrossFit

6 x 2 @ 135 lbs

6

Ryan
Elizabeth ...

6:00 AM CrossFit

6 x 2 @ 135 lbs

7

Colette
SavageJones

5:00 AM CrossFit

6 x 2 @ 125 lbs

8

Becca
Esborg

4:00 PM CrossFit

6 x 2 @ 120 lbs

8

Flor
Jalikis

5:00 AM CrossFit

6 x 2 @ 120 lbs

9

Hadley
Davenport

11:30 AM CrossFit

6 x 2 @ 115 lbs

85%

10

Kristen
Kerby Graves

6:00 AM CrossFit

6 x 2 @ 105 lbs

10

Madi
Wheeler

7:00am CrossFit

6 x 2 @ 105 lbs

11

Sage
West

4:00 PM CrossFit

6 x 2 @ 95 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 95 lbs

12

Morgan
Webb

4:00 PM CrossFit

6 x 2 @ 90 lbs

2@90, 2@95, 2@100

12

Suzette
Panton

5:00 AM CrossFit

6 x 2 @ 90 lbs

13

Catherine
Yancy

5:00 PM CrossFit

6 x 2 @ 85 lbs

13

Private

7:00am CrossFit

6 x 2 @ 85 lbs

13

Tori
Lyczkowski

6:00 PM CrossFit

6 x 2 @ 85 lbs

14

Camille
Cline

11:30 AM CrossFit

2 x 2 @ 155 lbs

125, 135, 145x2

14

Private

6:00 PM CrossFit

1 x 2 @ 105 lbs