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Components

Clean

Clean Grip Deadlift

Metcon

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Workout

CF - 6/16/21

A: Clean Barbell Warm Up

1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats

-then-

1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)

Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)

Position 3,
3 Low Hang Power cleans
(shoulders over the bar)

B: Clean (Build to a heavy in 10 min (squat or power))

C: Clean Grip Deadlift (3x7 @ 70-75%; rest :90 )

D: Metcon (AMRAP - Rounds)

EMOM 24
1- 10 bfb
2- 16 wall ball (20/14)
3- 16/12 cal c2bike
4- 50 DU

Max score = 24
Only count rounds completed Rx

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

Whiteboard:

Wednesday, June 16, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

1 x 1 @ 320 lbs

2

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 305 lbs

3

Alex
Adkins

6:00 AM CrossFit

1 x 1 @ 275 lbs

Power

3

JD
Mason

5:00 PM CrossFit

1 x 1 @ 275 lbs

Power

4

_Stuart
Chandler

4:00 PM CrossFit

1 x 1 @ 255 lbs

5

Andy
Wegman

4:00 PM CrossFit

1 x 1 @ 245 lbs

5

Chris
Weber

6:00 PM CrossFit

1 x 1 @ 245 lbs

5

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 245 lbs

Power

6

Chad
Oakley

5:00 PM CrossFit

1 x 1 @ 235 lbs

Power

7

Ben
Chamser

7:00am CrossFit

1 x 1 @ 225 lbs

8

David
Kan

6:00 PM CrossFit

1 x 1 @ 215 lbs

Failed #225

9

Dustin
Dowell

11:30 AM CrossFit

1 x 1 @ 205 lbs

9

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 205 lbs

9

Luke
Wylie

5:00 PM CrossFit

1 x 1 @ 205 lbs

Power 195 squat

10

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 195 lbs

11

Toby
Cooper

11:30 AM CrossFit

1 x 1 @ 185 lbs

12

Sean
Smith

5:00 AM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

brittanie
albright

6:00 PM CrossFit

1 x 1 @ 200 lbs

2

Becca
Esborg

4:00 PM CrossFit

1 x 1 @ 170 lbs

2

Becka
Maguire

11:30 AM CrossFit

1 x 1 @ 170 lbs

2

Christine
Smith

4:00 PM CrossFit

1 x 1 @ 170 lbs

Most I’ve done since 👶! Yay comin back postpartum😉

3

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 165 lbs

3

Jordan
Wylie

6:00 AM CrossFit

1 x 1 @ 165 lbs

4

Jessica
Dodd

4:00 PM CrossFit

1 x 1 @ 160 lbs

5

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 155 lbs

5

Brittany
Hanback

11:30 AM CrossFit

1 x 1 @ 155 lbs

5

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Hannah
Russell

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Tess
Free

5:00 AM CrossFit

1 x 1 @ 155 lbs

6

Laura
Kim

11:30 AM CrossFit

1 x 1 @ 145 lbs

140 power, 145 squat

6

Ryan
Elizabeth ...

6:00 AM CrossFit

1 x 1 @ 145 lbs

7

Hadley
Davenport

11:30 AM CrossFit

1 x 1 @ 140 lbs

8

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 135 lbs

8

Private

6:00 PM CrossFit

1 x 1 @ 135 lbs

9

Katie
Cole

4:00 PM CrossFit

1 x 1 @ 125 lbs

10

Danielle
Frances

7:00am CrossFit

1 x 1 @ 105 lbs

10

Madi
Wheeler

7:00am CrossFit

1 x 1 @ 105 lbs

10

Sage
West

4:00 PM CrossFit

1 x 1 @ 105 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 100 lbs

12

Jean
Broadhurst

7:00am CrossFit

1 x 1 @ 95 lbs

12

Tori
Lyczkowski

7:00am CrossFit

1 x 1 @ 95 lbs

13

Lindsey
Garner

6:00 AM CrossFit

1 x 1 @ 90 lbs

14

Tiffiny
Oakley

6:00 PM CrossFit

1 x 1 @ 85 lbs

15

Vishaka
Vinod

5:00 PM CrossFit

3 x 2 @ 75 lbs

15

Kourtney
Moody

7:00am CrossFit

1 x 1 @ 75 lbs