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Components

Clean

Metcon

Settings

Workout

CF - 8/18/21

A:

3 sets
1:00 c2 machine
5 clean pulls
3 high pulls
3 front squat
3 elbow rotations

B: Clean (3 x 1 @90+)

power/squat clean
2x3 power clean @ 80-85
2x2 @ 85-88
3x1 @ 90+
Rest as needed btw bars/ sets

C: Metcon (AMRAP - Rounds and Reps)

Individual (Comp)
20 min amrap:
100/70 cal bike
100 Russian kb swing 53/35
100 burpee to 12" target

Partner (GPP)
20 min amrap:
200/140 cal bike
200 Russian kb swing 53/35
200 burpee to 12" target

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

Whiteboard:

Wednesday, August 18, 2021

Male Clients

1

Bryant
Hahnfeldt

5:00 PM CrossFit

3 x 1 @ 300 lbs

275,285,300

2

Tyler
Parker

5:00 AM CrossFit

3 x 1 @ 285 lbs

3

Alex
Adkins

5:00 AM CrossFit

3 x 1 @ 275 lbs

255-265-275

3

JD
Mason

5:00 PM CrossFit

3 x 1 @ 275 lbs

4

Brady
Killion

11:30 AM CrossFit

3 x 1 @ 255 lbs

5

Tanner
Yancy

6:00 PM CrossFit

3 x 1 @ 250 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

3 x 1 @ 245 lbs

7

_Stuart
Chandler

5:00 PM CrossFit

3 x 1 @ 235 lbs

215-225-235

8

Peter
Tiberio

6:00 AM CrossFit

3 x 1 @ 225 lbs

9

David
Kan

6:00 PM CrossFit

3 x 1 @ 205 lbs

Power cleans

9

Flynt
Foster

6:00 AM CrossFit

3 x 1 @ 205 lbs

10

Alan
Hutcheson

11:30 AM CrossFit

3 x 1 @ 195 lbs

Attempted 205

11

Ben
Hanback

11:30 AM CrossFit

3 x 1 @ 190 lbs

12

Voncha
Reddy

11:30 AM CrossFit

3 x 1 @ 175 lbs

13

Peter
Sines

7:00am CrossFit

3 x 1 @ 155 lbs

14

Chris
Weber

6:00 PM CrossFit

2 x 1 @ 225 lbs

1@225, missed 235, hit 1@245

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

3 x 1 @ 195 lbs

2

Camille
Cline

11:30 AM CrossFit

3 x 1 @ 170 lbs

3

Hannah
Russell

5:00 AM CrossFit

3 x 1 @ 165 lbs

4

Colette
SavageJones

5:00 AM CrossFit

3 x 1 @ 160 lbs

5

Becca
Esborg

4:00 PM CrossFit

3 x 1 @ 155 lbs

6

Laura Lynn
Williams

4:00 PM CrossFit

3 x 1 @ 150 lbs

7

Amy
Rahn

11:30 AM CrossFit

3 x 1 @ 140 lbs

8

Private

6:00 PM CrossFit

3 x 1 @ 130 lbs

9

Hadley
Davenport

11:30 AM CrossFit

3 x 1 @ 125 lbs

10

Morgan
Webb

5:00 AM CrossFit

3 x 1 @ 120 lbs

1x1@120, 2x1@125

11

Danielle
Frances

6:00 PM CrossFit

3 x 1 @ 115 lbs

12

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 1 @ 105 lbs

12

Susie
Bilbro

6:00 AM CrossFit

3 x 1 @ 105 lbs

12

Tori
Tesmer

6:00 AM CrossFit

3 x 1 @ 105 lbs

12

Viviana
Gutierrez

6:00 AM CrossFit

3 x 1 @ 105 lbs

13

Sage
West

11:30 AM CrossFit

3 x 1 @ 100 lbs

13

Suzette
Panton

5:00 AM CrossFit

3 x 1 @ 100 lbs

Attempted 105

13

Tori
Lyczkowski

7:00am CrossFit

3 x 1 @ 100 lbs

14

Catherine
Yancy

5:00 PM CrossFit

3 x 1 @ 85 lbs