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Components

Power Clean

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 8/4/21

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: Power Clean (4x1.1 @ 80-84%; rest :05/:90)

C: Clean Grip Deadlift ( 3x3 @ 80-84%; rest :90)

D: Metcon (Time)

for time
21-15-9
Burpee
Cal c2 bike
(8:00 cap)

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

Whiteboard:

Wednesday, August 04, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

4 x 2 @ 270 lbs

2

Nate
Dodd

11:30 AM CrossFit

4 x 2 @ 262 lbs

3

JD
Mason

5:00 PM CrossFit

4 x 2 @ 255 lbs

4

Alex
Adkins

5:00 AM CrossFit

4 x 2 @ 245 lbs

4

Tyler
Parker

5:00 AM CrossFit

4 x 2 @ 245 lbs

5

Joel
Mason

5:00 AM CrossFit

4 x 2 @ 225 lbs

6

_Stuart
Chandler

5:00 PM CrossFit

4 x 2 @ 215 lbs

7

Geoff
Cottrill

5:00 AM CrossFit

4 x 2 @ 200 lbs

8

Luke
Wylie

5:00 PM CrossFit

4 x 2 @ 190 lbs

9

Ben
Chamser

7:00am CrossFit

4 x 2 @ 185 lbs

9

David
Kan

6:00 PM CrossFit

4 x 2 @ 185 lbs

9

Dustin
Dowell

11:30 AM CrossFit

4 x 2 @ 185 lbs

4 x 1.1 x 185

10

Luke
Frauhiger

6:00 PM CrossFit

4 x 2 @ 175 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

4 x 2 @ 165 lbs

2

Hannah
Russell

5:00 AM CrossFit

4 x 2 @ 145 lbs

2

Jordan
Wylie

6:00 AM CrossFit

4 x 2 @ 145 lbs

3

Jessica
Dodd

5:00 PM CrossFit

4 x 2 @ 140 lbs

4

Amy
Rahn

4:00 PM CrossFit

4 x 2 @ 135 lbs

4

Becca
Esborg

5:00 PM CrossFit

4 x 2 @ 135 lbs

4

Camille
Cline

11:30 AM CrossFit

4 x 2 @ 135 lbs

4

Colette
SavageJones

5:00 AM CrossFit

4 x 2 @ 135 lbs

4

Kristina
Moore

4:00 PM CrossFit

4 x 2 @ 135 lbs

5

Flor
Jalikis

5:00 AM CrossFit

4 x 2 @ 130 lbs

6

Analeigh
Chamser

6:00 PM CrossFit

4 x 2 @ 125 lbs

6

Ryan
Elizabeth ...

6:00 AM CrossFit

4 x 2 @ 125 lbs

7

Hadley
Davenport

11:30 AM CrossFit

4 x 2 @ 115 lbs

7

Private

6:00 PM CrossFit

4 x 2 @ 115 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

4 x 2 @ 115 lbs

7

Laura
Kim

6:00 PM CrossFit

4 x 2 @ 115 lbs

8

Morgan
Webb

5:00 AM CrossFit

4 x 2 @ 105 lbs

2x2@105, 2x2@110

9

Danielle
Frances

7:00am CrossFit

4 x 2 @ 95 lbs

9

Sage
West

11:30 AM CrossFit

4 x 2 @ 95 lbs

4th at 100

10

Catherine
Yancy

6:00 PM CrossFit

4 x 2 @ 85 lbs

11

Taylor Marie
Reid

7:00am CrossFit

4 x 2 @ 80 lbs