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Components

Clean and Jerk

Metcon

Settings

Workout

Friday

Warm-up

1 min row or bike
3 pike push ups
3 sumo squats
3/3 bird dogs

Barbell Prep

Strength

Clean and Jerk (3 x 2 )

Clean and Jerk

2 x 1 @ 80%
2 x 1 @ 83%
2 x 1 @ 85-88%

All done as singles

20 min clock

Metcon

Metcon (Time)

For time
60/50 cal row
50 TTB
40 P. clean (115/85)(95/65)
30 HSPU
20 P. Snatch

17 min cap

RX+
135/95

Scaled

HKR

Less weight

Box HSPU

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

Whiteboard:

Friday, September 30, 2022

Male Clients

1

Maury
Goldstein

8:30 AM CrossFit

3 x 1 @ 265 lbs

1

Lex
Egea

8:30 AM CrossFit

1 x 1 @ 265 lbs

2

Joseph
Gadilhe

8:30 AM CrossFit

1 x 1 @ 255 lbs

235,245,255

2

Wesley
Rogers

8:30 AM CrossFit

1 x 1 @ 255 lbs

235-245-255

3

James
Zadrozny

4:30 PM CrossFit

1 x 1 @ 245 lbs

4

Nick
McDonald

8:30 AM CrossFit

1 x 1 @ 215 lbs

5

EJ
Walter

4:30 PM CrossFit

1 x 1 @ 205 lbs

back bothering me a little

5

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 205 lbs

6

Khris
Carter

5:30 PM CrossFit

1 x 1 @ 190 lbs

175# 185#

7

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 185 lbs

7

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 185 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 185 lbs

7

Jeff
Massie

4:30 PM CrossFit

1 x 1 @ 185 lbs

8

Michael
Otte

5:30 PM CrossFit

2 x 1 @ 165 lbs

8

Nathan
Lain

5:30 PM CrossFit

2 x 1 @ 165 lbs

8

Chris
Adams

6:00 AM CrossFit

1 x 1 @ 165 lbs

8

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 165 lbs

9

Ryan
Stephens

5:30 PM CrossFit

1 x 1 @ 155 lbs

10

Javen
Barber

5:00 AM CrossFit

3 x 2 @ 145 lbs

11

BJ
Trahan

5:00 AM CrossFit

2 x 1 @ 135 lbs

12

Tim
Krug

5:00 AM CrossFit

1 x 1 @ 130 lbs

13

Austin
Haarmann

4:30 PM CrossFit

1 x 1 @ 125 lbs

14

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Natalie
McDonald

8:30 AM CrossFit

1 x 1 @ 155 lbs

2x1 @ 135 2x1 @ 145 2x1 @ 155

2

Sam
Quale

4:30 PM CrossFit

2 x 1 @ 145 lbs

130 135 145

2

Shayna
Rogers

5:30 PM CrossFit

1 x 1 @ 145 lbs

135/140/145

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 140 lbs

4

Katie
Cuson

5:00 AM CrossFit

2 x 1 @ 130 lbs

5

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 125 lbs

6

Lanieeee
Bell

4:30 PM CrossFit

2 x 1 @ 115 lbs

7

Samantha
Trahan

5:00 AM CrossFit

2 x 1 @ 105 lbs

8

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 100 lbs

8

Dawn
Word

6:00 AM CrossFit

1 x 1 @ 100 lbs

90, 95, 100

9

Danielle
O'Connor

5:00 AM CrossFit

2 x 1 @ 95 lbs

9

Jennifer
Wiltshire

5:00 AM CrossFit

2 x 1 @ 95 lbs

9

Codi
Ready

4:30 PM CrossFit

1 x 1 @ 95 lbs

10

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 90 lbs

10

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 90 lbs

11

Jessica
Cabrera

8:30 AM CrossFit

2 x 1 @ 80 lbs

11

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 80 lbs

12

Morgan
Fuller

4:30 PM CrossFit

2 x 1 @ 60 lbs

13

Jennifer
Trahan

5:00 AM CrossFit

2 x 1 @ 55 lbs