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Squat Clean

CG Deadlift

Metcon

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Workout

CF - 6/23/21

A:

200m run
into
3 sets
3 clean pulls
3 high clean pulls
3 muscle cleans
3 Elbow rotations
3 front squats
3 hang power cleans

B: Squat Clean (emom x 8 , 1 squat clean @ 70-75%)

C: CG Deadlift ( 3x5 @ 75-80%; rest :90)

D: Metcon (AMRAP - Rounds)

28 min alt emom
1- 16/12 cal row
2- 6-10 ghdsu (10 v- up or :30 elbow plank)
3- 16/12 cal c2bike
4- 5 sandbag cleans (150/100)

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

Whiteboard:

Wednesday, June 23, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

8 x 1 @ 245 lbs

4@225

2

Alex
Adkins

5:00 AM CrossFit

8 x 1 @ 225 lbs

3

Andy
Wegman

6:00 PM CrossFit

8 x 1 @ 210 lbs

185-210

4

_Stuart
Chandler

4:00 PM CrossFit

8 x 1 @ 205 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

8 x 1 @ 205 lbs

5

Voncha
Reddy

6:00 AM CrossFit

8 x 1 @ 165 lbs

6

David
Kan

6:00 PM CrossFit

8 x 1 @ 155 lbs

6

Luke
Frauhiger

4:00 PM CrossFit

8 x 1 @ 155 lbs

6

Luke
Wylie

4:00 PM CrossFit

8 x 1 @ 155 lbs

7

Ben
Hanback

11:30 AM CrossFit

8 x 1 @ 150 lbs

8

Sean
Smith

5:00 AM CrossFit

8 x 1 @ 145 lbs

8

Toby
Cooper

11:30 AM CrossFit

8 x 1 @ 145 lbs

9

Dwayne
Vick

5:00 PM CrossFit

8 x 1 @ 125 lbs

10

Sagar
Shirwalkar

7:00am CrossFit

8 x 1 @ 65 lbs

Female Clients

1

Camille
Cline

4:00 PM CrossFit

8 x 1 @ 135 lbs

1

Jessica
Dodd

4:00 PM CrossFit

8 x 1 @ 135 lbs

1

Jordan
Wylie

6:00 AM CrossFit

8 x 1 @ 135 lbs

2

Brittany
Hanback

11:30 AM CrossFit

8 x 1 @ 125 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

8 x 1 @ 125 lbs

3

Colette
SavageJones

5:00 AM CrossFit

8 x 1 @ 120 lbs

4

Alaina
Hahnfeldt

6:00 PM CrossFit

8 x 1 @ 115 lbs

5

Chloe
Shockman

5:00 PM CrossFit

8 x 1 @ 95 lbs

5

Danielle
Frances

6:00 PM CrossFit

8 x 1 @ 95 lbs

5

Madi
Wheeler

7:00am CrossFit

8 x 1 @ 95 lbs

5

Morgan
Webb

4:00 PM CrossFit

8 x 1 @ 95 lbs

4@95,4@100

5

Suzette
Panton

5:00 AM CrossFit

8 x 1 @ 95 lbs

6

Sage
West

11:30 AM CrossFit

8 x 1 @ 90 lbs

4@85;4@90

7

Private

6:00 PM CrossFit

8 x 1 @ 85 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

8 x 1 @ 85 lbs

7

Taylor Marie
Reid

11:30 AM CrossFit

8 x 1 @ 85 lbs

8

Private

7:00am CrossFit

8 x 1 @ 75 lbs

9

Catherine
Yancy

5:00 PM CrossFit

8 x 1 @ 65 lbs

9

Tori
Lyczkowski

6:00 AM CrossFit

8 x 1 @ 65 lbs

10

Tiffiny
Oakley

6:00 PM CrossFit

8 x 1 @ 55 lbs