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Components

Power Clean

Grace

Helen

Settings

Workout

Wednesday, July 28th 2021

A. General
60sec Row/Bike
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar

B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY

C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans

Weightlifting

A: Power Clean (1 Rep Max)

Power Clean

TC: 12mins
*Recommend sticking to a power clean for the class athlete

Scaling options
Beginner
5 x 2 reps @mod-heavy

Intermediate
As written

COMP
1RM Clean

Metcon

B1: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

@0:00

@5:00 Perform B2

B2: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

KG: 60/40
Score: Time for both workouts
TC: 18mins

Scaling options
Beginner
Grace @light
"Helen"
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups

Intermediate
Grace @115/75
Helen @ Rx'd

COMP
Grace
Rest 10 minutes
Helen

Extra Accessory

Metcon (No Measure)

3 rounds
20 Band pull apart
20 Push ups

Same but with straight arms

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

Whiteboard:

Wednesday, July 28, 2021

Male Clients

1

Michael
Harrington

5:30 AM CrossFit

1 x 1 @ 260 lbs

1

Stephen
Ford

5:30 AM CrossFit

1 x 1 @ 260 lbs

2

Mario
Garcia

12:00 PM CrossFit

1 x 1 @ 255 lbs

3

Eric
Campos

6:30 PM CrossFit

1 x 1 @ 245 lbs

3

Jean-Paul
Mitterhofer

12:00 PM CrossFit

1 x 1 @ 245 lbs

Int

4

Edgar
Campos

6:30 PM CrossFit

1 x 1 @ 225 lbs

5

Rogelio
Martinez G ...

6:30 PM CrossFit

1 x 1 @ 215 lbs

6

Peter
McLean

6:30 AM CrossFit

1 x 1 @ 205 lbs

7

Mahendra
Unknown

6:30 PM CrossFit

1 x 1 @ 195 lbs

7

Ryan
Dreibelbis

5:30 AM CrossFit

1 x 1 @ 195 lbs

8

Damián
Chiandussi

5:30 AM CrossFit

1 x 1 @ 185 lbs

9

Babatunde
Ogunseinde

5:30 PM CrossFit

1 x 1 @ 155 lbs

9

Evin
van Doesburg

4:30 PM CrossFit

1 x 1 @ 155 lbs

9

Private

5:30 PM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Zoe
Bradshaw

6:30 PM CrossFit

1 x 1 @ 170 lbs

Clean grip cause of hurt thumb

2

Сабира
Макажанова

4:30 PM CrossFit

1 x 1 @ 140 lbs

3

Laura
Fierro

4:30 PM CrossFit

1 x 1 @ 135 lbs

3

Marissa
Landaverde

12:00 PM CrossFit

1 x 1 @ 135 lbs

4

Rachel
Garcia

12:00 PM CrossFit

1 x 1 @ 130 lbs

5

alice
huang

6:30 PM CrossFit

1 x 1 @ 105 lbs

5

Doryne
Nyataguza

5:30 PM CrossFit

1 x 1 @ 105 lbs

6

Kalpana
Subbarao

12:00 PM CrossFit

1 x 1 @ 100 lbs

After ~7 yrs @CFI