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Components

Squat Clean

Metcon

Metcon

Metcon

Settings

Workout

CF - 7/5/22

A:

3 rds
:30 bike
5 lunges each leg
25ft duck walk
5 front squats w/ barbell

B: Squat Clean (15 min to build to 1RM)

C: Metcon (Time)

10 squat clean for time @75-80% of part (A)

D: Metcon (Time)

GPP
6 sets:
10 db thruster (50/35) (1 DB)
10 lateral burpee over db
Rest :60

Comp
6 sets:
10 db thruster 50/35 (2 DB's)
10 lateral burpee over db
Rest :60

total time w/ rest

E: Metcon (Weight)

Bonus fitness / Accessory

bb front rack alt step back lunge, 2x 12-14 reps; rest :90

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

Whiteboard:

Tuesday, July 05, 2022

Male Clients

1

JD
Mason

5:00 PM CrossFit

1 x 1 @ 285 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

1 x 1 @ 265 lbs

Missed 275#

3

Justin
Schot

5:00 PM CrossFit

1 x 1 @ 250 lbs

Lifetime PR!

4

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 245 lbs

5

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 235 lbs

6

Matthew
Montgomery

6:00 PM CrossFit

1 x 1 @ 225 lbs

7

Derek
Fecteau

11:30 AM CrossFit

1 x 1 @ 215 lbs

8

David
Lewis

4:00 PM CrossFit

1 x 1 @ 205 lbs

9

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 160 lbs

Female Clients

1

Ellen
Mullins

5:00 PM CrossFit

1 x 1 @ 185 lbs

2

Marly
Julienne

5:00 PM CrossFit

1 x 1 @ 175 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 170 lbs

Match

4

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 155 lbs

5

Lauren
Gardner

7:00am CrossFit

1 x 1 @ 150 lbs

6

Private

6:00 PM CrossFit

1 x 1 @ 140 lbs

7

Alaina
Hahnfeldt

4:00 PM CrossFit

1 x 1 @ 135 lbs

8

Morgan
Webb

4:00 PM CrossFit

1 x 1 @ 120 lbs

9

mary
hall

11:30 AM CrossFit

1 x 1 @ 95 lbs

9

Tiffiny
Oakley

6:00 PM CrossFit

1 x 1 @ 95 lbs