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Squat Clean

Metcon

Metcon

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Workout

CF - 7/11/22

A:

:30 each
Couch and pigeon
Then
1:00 front rack hold
Into
3 sets
3 clean pulls
3 hang squat cleans
3 FS

B: Squat Clean (4x1.1.1.1 @85-90%)

4 x 1.1.1.1 squat clean @85-90% of last week 1 rm; rest :10 btw cleans / 2:00 btw sets

C: Metcon (Weight)

DB SA oh walking lunge 2x50’ e/ side; rest :60 btw arms

D: Metcon (AMRAP - Rounds and Reps)

GPP
10 min amrap:
5 thruster 95/65
20 du or 40 singles

Comp
10 min amrap:
5 thruster 115/85
20 du

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

JD
Mason

5:00 PM CrossFit

4 x 4 @ 225 lbs

1

Jefferson
Adcock

11:30 AM CrossFit

4 x 4 @ 225 lbs

2

Drew
Welch

5:00 PM CrossFit

4 x 4 @ 215 lbs

185, 205, 215, 215

3

Gavin
Reid

4:00 PM CrossFit

4 x 4 @ 205 lbs

4

Alan
Hutcheson

5:00 PM CrossFit

4 x 4 @ 195 lbs

4

Derek
Fecteau

11:30 AM CrossFit

4 x 4 @ 195 lbs

5

Chad
Thompson

5:00 PM CrossFit

4 x 4 @ 185 lbs

6

Brent
Stewart

6:00 AM CrossFit

4 x 4 @ 165 lbs

7

Ben
Hanback

11:30 AM CrossFit

4 x 4 @ 160 lbs

8

Voncha
Reddy

7:00am CrossFit

4 x 4 @ 155 lbs

9

Tom
Daniel

6:00 AM CrossFit

4 x 4 @ 135 lbs

10

Daniel
Esborg

5:00 PM CrossFit

4 x 2 @ 265 lbs

91% of one rep max 🦾

Female Clients

1

Ellen
Mullins

5:00 PM CrossFit

4 x 4 @ 165 lbs

2

Marly
Julienne

5:00 PM CrossFit

4 x 4 @ 155 lbs

145,145,150,155

3

Colette
SavageJones

5:00 AM CrossFit

4 x 4 @ 140 lbs

4

Becca
Esborg

5:00 PM CrossFit

4 x 4 @ 135 lbs

4

jessica
white

5:00 PM CrossFit

4 x 4 @ 135 lbs

5

Lauren
Gardner

7:00am CrossFit

4 x 4 @ 130 lbs

6

Alaina
Hahnfeldt

6:00 PM CrossFit

4 x 4 @ 125 lbs

6

Danielle
Frances

6:00 PM CrossFit

4 x 4 @ 125 lbs

7

Private

6:00 PM CrossFit

4 x 4 @ 115 lbs

7

Melanie
Velazquez

5:00 AM CrossFit

4 x 4 @ 115 lbs

8

Laura
Hall

5:00 AM CrossFit

4 x 4 @ 105 lbs

So much better 20 lb PR

9

mary
hall

6:00 PM CrossFit

4 x 4 @ 0 lbs

15,10,5

9

Kristen
Kerby Graves

7:00am CrossFit

3 x 4 @ 85 lbs

Taking it easy today