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Components

Power Clean

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Dynamic Warm-up

Weightlifting

30 mins

Power Clean 1x2
*Take 15 minutes to find a heavy 2 rep

Then...
5 minute EMOM
1 Clean Grip DL + 1 Hang Power Clean + 1 PC

*70% of todays heavy 2 rep

Power Clean (1x2)

Power Clean

Metcon

Metcon (Time)

21-15-9
KB Snatch (1.5/1)
T2B

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Whiteboard:

Friday, August 07, 2015

Male Clients

1

Gary
Blount

5:00 PM CrossFit

1 x 2 @ 265 lbs

1

Justin
Flatt

6:00 PM CrossFit

1 x 2 @ 265 lbs

2

Frayne
Abernathy

6:00 AM CrossFit

1 x 2 @ 255 lbs

3

Tom
Whatton

6:00 AM CrossFit

1 x 2 @ 225 lbs

4

Andrew
Ross

5:00 PM CrossFit

1 x 2 @ 185 lbs

4

Travis
Stutts

6:00 PM CrossFit

1 x 2 @ 185 lbs

5

Greg
DiBell

5:00 PM CrossFit

1 x 2 @ 175 lbs

5

James
Gutin

6:00 AM CrossFit

1 x 2 @ 175 lbs

5

Rek
Soh

9:00 AM CrossFit

1 x 2 @ 175 lbs

6

Chad
Cockerill

9:00 AM CrossFit

1 x 2 @ 155 lbs

6

JR
Nunn

5:00 AM CrossFit

1 x 2 @ 155 lbs

6

Luke
Swanson

11:00 AM CrossFit

1 x 2 @ 155 lbs

7

Justin
Higbee

11:00 AM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Molly
McDonald

6:00 AM CrossFit

1 x 2 @ 125 lbs

2

Suzanne
Smith

9:00 AM CrossFit

1 x 2 @ 120 lbs

3

Jhezielle
Fiscus

5:00 PM CrossFit

1 x 2 @ 110 lbs

4

Michelle
Shuck

9:00 AM CrossFit

1 x 2 @ 105 lbs

4

Wendy
Raider

5:00 PM CrossFit

1 x 2 @ 105 lbs

5

Cassie
Steck

11:00 AM CrossFit

1 x 2 @ 100 lbs

6

Colleen
Beamon

6:00 AM CrossFit

1 x 2 @ 95 lbs

6

Gina
Schweizer

6:00 PM CrossFit

1 x 2 @ 95 lbs

7

Janel
Monroe

6:00 AM CrossFit

1 x 2 @ 85 lbs

7

Jen
MacCarthy

6:00 AM CrossFit

1 x 2 @ 85 lbs

7

Jessi
Gable

6:00 AM CrossFit

1 x 2 @ 85 lbs

8

Christina
Bush

5:00 AM CrossFit

1 x 2 @ 70 lbs

9

Maria
Morgun

6:00 PM CrossFit

4 x 2 @ 55 lbs

9

Jennifer
Rosa

9:00 AM CrossFit

1 x 2 @ 55 lbs

9

Omayra
Rosa

9:00 AM CrossFit

1 x 2 @ 55 lbs