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Components

Squat Clean

Front Squat

Metcon

Settings

Workout

CF - 6/6/22

A:

3 sets
:30 bike
3 clean pulls
3 muscle cleans
3 elbow rotations
3 hang squat cleans

B: Squat Clean (3x1 @ 80%)

1x4@ 65%,
2x3 @70%
2x2 @75%
3x1 @80

C: Front Squat (3x3 @ 70%-75%)

D: Metcon (AMRAP - Rounds and Reps)

GPP - 1 DB
15 min amrap:
30 du
4 burpee db deadlift 50/35
6 db box step overs 50/35
8 db s2oh

Competitor - 2 DB's
15 min amrap:
30 du
4 burpee db deadlift 50/35
6 db box step overs 50/35
8 db s2oh

E: Metcon (No Measure)

Bonus fitness / Accessory
10 back extensions
:30 sorenson hold

E: Metcon (No Measure)

Bonus fitness / Accessory
10 back extensions
:30 sorenson hold

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

Whiteboard:

Monday, June 06, 2022

Male Clients

1

Brian
Quigley

4:00 PM CrossFit

3 x 1 @ 255 lbs

2

JD
Mason

5:00 PM CrossFit

3 x 1 @ 225 lbs

2

Preston
Dial

11:30 AM CrossFit

3 x 1 @ 225 lbs

3

Joel
Mason

5:00 AM CrossFit

3 x 1 @ 215 lbs

4

Justin
Schot

4:00 PM CrossFit

3 x 1 @ 200 lbs

5

David
Kan

6:00 PM CrossFit

3 x 1 @ 185 lbs

6

Brent
Stewart

6:00 AM CrossFit

3 x 1 @ 175 lbs

6

Voncha
Reddy

6:00 AM CrossFit

3 x 1 @ 175 lbs

7

Ben
Hanback

11:30 AM CrossFit

3 x 1 @ 160 lbs

8

Chad
Oakley

4:00 PM CrossFit

3 x 1 @ 155 lbs

8

Dustin
Dowell

11:30 AM CrossFit

3 x 1 @ 155 lbs

4 x 105 2 x 3 x 115 1 x 2 x 125 1 x 2 x 135 1 x 2 x 145 1 x 145 1...

9

Tom
Daniel

6:00 AM CrossFit

3 x 1 @ 145 lbs

Female Clients

1

Ellen
Mullins

5:00 PM CrossFit

3 x 1 @ 160 lbs

2

Becca
Esborg

5:00 PM CrossFit

3 x 1 @ 150 lbs

2

Marly
Julienne

5:00 PM CrossFit

3 x 1 @ 150 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 1 @ 135 lbs

4

Kaitlyn
Ellis

5:00 AM CrossFit

3 x 1 @ 100 lbs

5

Kristen
Kerby Graves

7:00am CrossFit

3 x 1 @ 90 lbs

6

Catherine
Yancy

6:00 PM CrossFit

3 x 1 @ 75 lbs

7

Melinda
Henderson

6:00 AM CrossFit

3 x 1 @ 65 lbs