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Components

Hang Power Clean + Jerk

Metcon

Settings

Workout

Friday

Warm-up

200m run

5 push up downdog
5 jumping air squat
5/5 straight leg kicks
:30 plank

Barbell Prep

Strength

Hang Power Clean + Jerk (5 x 1 )

70-75% 1RM C & J

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
200m run
9 Deadlift (135/95)(95/65)
7 HPC
5 S2O

RX+
155/105

Scaled
Less weight

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Whiteboard:

Friday, September 09, 2022

Male Clients

1

Maury
Goldstein

8:30 AM CrossFit

4 x 1 @ 256 lbs

2

Lex
Egea

8:30 AM CrossFit

1 x 1 @ 255 lbs

3

Wesley
Rogers

4:30 PM CrossFit

1 x 1 @ 225 lbs

across

4

Joseph
Gadilhe

8:30 AM CrossFit

1 x 1 @ 220 lbs

5

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 205 lbs

6

Dustin
Allen

6:00 AM CrossFit

1 x 1 @ 195 lbs

7

James
Zadrozny

4:30 PM CrossFit

1 x 1 @ 185 lbs

7

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 185 lbs

8

Chris
Adams

6:00 AM CrossFit

1 x 1 @ 165 lbs

8

Jake
Pritchett

6:00 AM CrossFit

1 x 1 @ 165 lbs

8

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 165 lbs

9

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 155 lbs

9

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 155 lbs

10

Nathan
Lain

5:30 PM CrossFit

5 x 1 @ 145 lbs

10

scott
Tyler

8:30 AM CrossFit

1 x 1 @ 145 lbs

11

James
Hutcheson

4:30 PM CrossFit

1 x 1 @ 135 lbs

12

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 130 lbs

1RM@155-160#

13

Javen
Barber

5:30 PM CrossFit

5 x 1 @ 125 lbs

14

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 120 lbs

15

Tim
Krug

5:00 AM CrossFit

1 x 1 @ 115 lbs

16

Brandon
Roberts

4:30 PM CrossFit

5 x 1 @ 105 lbs

17

Ryan
Dawkins

5:00 AM CrossFit

1 x 1 @ 85 lbs

Female Clients

1

Katey
Mackin

5:00 AM CrossFit

1 x 1 @ 125 lbs

1

Shayna
Rogers

4:30 PM CrossFit

1 x 1 @ 125 lbs

75%

2

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 115 lbs

3

Katie
Cuson

5:00 AM CrossFit

5 x 1 @ 105 lbs

3

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

5 x 1 @ 105 lbs

4

Dawn
Word

6:00 AM CrossFit

5 x 1 @ 95 lbs

4

Jessica
Kelly

5:00 AM CrossFit

5 x 1 @ 95 lbs

4

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 95 lbs

4

Ashley
Horst

4:30 PM CrossFit

1 x 1 @ 95 lbs

5

Victoria
Canon

4:30 PM CrossFit

1 x 5 @ 90 lbs

6

Samantha
Trahan

5:00 AM CrossFit

5 x 1 @ 85 lbs

6

Danielle
O'Connor

5:00 AM CrossFit

4 x 1 @ 85 lbs

6

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 85 lbs

6

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 1 @ 85 lbs

6

Madison
Zadrozny

4:30 PM CrossFit

1 x 1 @ 85 lbs

7

Sarah
Gadilhe

4:30 PM CrossFit

1 x 1 @ 75 lbs

8

Jennifer
Trahan

5:00 AM CrossFit

5 x 1 @ 70 lbs

9

Hannah
Trahan

5:00 AM CrossFit

5 x 1 @ 65 lbs

9

Morgan
Fuller

4:30 PM CrossFit

5 x 1 @ 65 lbs

9

Heather
Williams

5:00 AM CrossFit

1 x 5 @ 65 lbs

9

Bell
Masili

5:00 AM CrossFit

1 x 1 @ 65 lbs

10

Kaley
DeVito

5:00 AM CrossFit

5 x 1 @ 55 lbs