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Components

Squat Clean

Clean Pull

Metcon

Settings

Workout

CF - 10/13/21

A:

4 sets
5 burpees
5 clean pulls
5 high pulls
5 hang squat cleans

B: Squat Clean (4 x 2 Squat cleans at 75-80% of PC)

4x 2 squat clean @75-80% of power clean; perform as singles

C: Clean Pull (2x3 clean pull at last weight of part A; rest as n)

D: Metcon (AMRAP - Rounds and Reps)

18 min amrap
20/15 cal row(if no row, ski, if no ski, then Bike erg)
20 db box step overs 50/35 (1 db )
20 ttb

E: Metcon (No Measure)

Bonus Fitness / Cooldown

1.) 21 muscle up (either variation)
2.) 2 sets:
40 banded good morning
:30 sorenson hold
rest as needed

Cooldown
Roll :20 each low/mid back, lats, quads, hamstrings
Lacrosse ball - fip flexoer, hip pointer, glute

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

Whiteboard:

Wednesday, October 13, 2021

Male Clients

1

JD
Mason

5:00 PM CrossFit

4 x 2 @ 255 lbs

1

Tyler
Parker

5:00 PM CrossFit

4 x 2 @ 255 lbs

2

Alex
Adkins

5:00 AM CrossFit

4 x 2 @ 245 lbs

3

Daniel
Esborg

5:00 PM CrossFit

4 x 2 @ 225 lbs

3

Tanner
Yancy

5:00 PM CrossFit

4 x 2 @ 225 lbs

2x205; 2x225

4

Jefferson
Adcock

11:30 AM CrossFit

4 x 2 @ 205 lbs

5

Ben
Hanback

11:30 AM CrossFit

4 x 2 @ 160 lbs

Power Clean

6

Robert
Pullen

11:30 AM CrossFit

4 x 2 @ 125 lbs

7

David
Lewis

4:00 PM CrossFit

2 x 2 @ 195 lbs

165/185/195x2

Female Clients

1

Christina
Chandler

6:00 AM CrossFit

4 x 2 @ 165 lbs

2

jessica
white

6:00 PM CrossFit

4 x 2 @ 155 lbs

3

Melanie
Velazquez

5:00 PM CrossFit

4 x 2 @ 150 lbs

4

Camille
Cline

11:30 AM CrossFit

4 x 2 @ 145 lbs

4

Maddison
McBurnie

5:00 PM CrossFit

4 x 2 @ 145 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

4 x 2 @ 135 lbs

5

Ryan
Elizabeth ...

11:30 AM CrossFit

4 x 2 @ 135 lbs

6

Brittany
Hanback

11:30 AM CrossFit

4 x 2 @ 130 lbs

6

Colette
SavageJones

5:00 AM CrossFit

4 x 2 @ 130 lbs

6

Kristina
Moore

5:00 PM CrossFit

4 x 2 @ 130 lbs

7

Amy
Rahn

4:00 PM CrossFit

4 x 2 @ 115 lbs

7

Danielle
Frances

6:00 PM CrossFit

4 x 2 @ 115 lbs

7

Lauren
Gardner

6:00 PM CrossFit

4 x 2 @ 115 lbs

8

Private

6:00 PM CrossFit

4 x 2 @ 105 lbs

8

Morgan
Webb

5:00 AM CrossFit

4 x 2 @ 105 lbs

8

Tori
Tesmer

4:00 PM CrossFit

4 x 2 @ 105 lbs

9

Kristen
Kerby Graves

5:00 PM CrossFit

4 x 2 @ 100 lbs

10

Suzette
Panton

5:00 AM CrossFit

4 x 2 @ 90 lbs

11

Private

5:00 PM CrossFit

4 x 2 @ 85 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

4 x 2 @ 85 lbs

Last set 90lbs

12

Taylor Marie
Reid

7:00am CrossFit

4 x 2 @ 75 lbs