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Components

Power Clean

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 8/11/21

A:

3 rounds:
10 cal bike
5 clean pulls
5 hang power cleans
5 front squats

w/ empty barbell

B: Power Clean (5x1 @ 86 - 92%; rest :90)

C: Clean Grip Deadlift (4x 5,3,1 @ 70,80,85% )

Rest :30/:90

4 sets of
5 @ 70
3 @ 80
1 @ 85

D: Metcon (Time)

for time
25-20-15-10
kb swing 70/53/35
Cal row/ski

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

Whiteboard:

Wednesday, August 11, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

5 x 1 @ 290 lbs

2

Alex
Adkins

5:00 AM CrossFit

5 x 1 @ 255 lbs

2

JD
Mason

5:00 PM CrossFit

5 x 1 @ 255 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

5 x 1 @ 235 lbs

3

Joel
Mason

5:00 AM CrossFit

5 x 1 @ 235 lbs

4

Tanner
Yancy

6:00 PM CrossFit

5 x 1 @ 225 lbs

5

Geoff
Cottrill

5:00 AM CrossFit

5 x 1 @ 220 lbs

6

Flynt
Foster

6:00 AM CrossFit

5 x 1 @ 200 lbs

7

David
Kan

6:00 PM CrossFit

5 x 1 @ 195 lbs

7

Luke
Wylie

7:00am CrossFit

5 x 1 @ 195 lbs

8

Alan
Hutcheson

11:30 AM CrossFit

5 x 1 @ 185 lbs

8

Ben
Hanback

11:30 AM CrossFit

5 x 1 @ 185 lbs

9

Garrett
McKnight

6:00 PM CrossFit

5 x 1 @ 175 lbs

9

Toby
Cooper

11:30 AM CrossFit

5 x 1 @ 175 lbs

9

Voncha
Reddy

6:00 AM CrossFit

5 x 1 @ 175 lbs

135-155-175

10

Srinivas
Dixith

5:00 PM CrossFit

5 x 1 @ 45 lbs

11

Tyler
Parker

5:00 AM CrossFit

2 x 1 @ 255 lbs

Female Clients

1

Melanie
Velazquez

6:00 PM CrossFit

5 x 1 @ 155 lbs

2

Camille
Cline

11:30 AM CrossFit

5 x 1 @ 150 lbs

Starfishy :(

3

Colette
SavageJones

5:00 AM CrossFit

5 x 1 @ 145 lbs

3

Hannah
Russell

5:00 AM CrossFit

5 x 1 @ 145 lbs

3

Kristina
Moore

4:00 PM CrossFit

5 x 1 @ 145 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 1 @ 145 lbs

3

Ryan
Elizabeth ...

4:00 PM CrossFit

5 x 1 @ 145 lbs

4

Alaina
Hahnfeldt

6:00 PM CrossFit

5 x 1 @ 140 lbs

5

Flor
Jalikis

5:00 AM CrossFit

5 x 1 @ 135 lbs

6

Amy
Rahn

11:30 AM CrossFit

5 x 1 @ 130 lbs

6

Brittany
Hanback

11:30 AM CrossFit

5 x 1 @ 130 lbs

form all over the place..post vacay sloppy

7

Private

6:00 PM CrossFit

5 x 1 @ 125 lbs

7

Laura
Kim

6:00 PM CrossFit

5 x 1 @ 125 lbs

8

Hadley
Davenport

11:30 AM CrossFit

5 x 1 @ 120 lbs

9

Chloe
Shockman

5:00 PM CrossFit

5 x 1 @ 115 lbs

9

Morgan
Webb

5:00 AM CrossFit

5 x 1 @ 115 lbs

10

Sage
West

11:30 AM CrossFit

5 x 1 @ 100 lbs

10

Suzette
Panton

5:00 AM CrossFit

5 x 1 @ 100 lbs

11

Lindsey
Garner

5:00 PM CrossFit

5 x 1 @ 90 lbs

80-90

11

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 1 @ 90 lbs

12

Private

6:00 PM CrossFit

5 x 1 @ 85 lbs

12

Vishaka
Vinod

5:00 PM CrossFit

5 x 1 @ 85 lbs