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Squat Clean

Clean Pull

Metcon

Settings

Workout

CF - 10/27/21

A:

400m run
into
3 rds
3 clean pulls
3 clean high pulls
3 muscle cleans
3 hang squat cleans

B: Squat Clean (5 x 1 squat clean + 1 Squat clean and jerk 75-80%)

5x 1 squat clean + 1 squat clean and jerk @ 75-80% of 1 rm squat clean
(drop bb btw cleans); rest 2:00

C: Clean Pull (3x2 clean pull @95% of 1rm clean; rest :90)

D: Metcon (2 Rounds for time)

2 sets:
15 hang squat clean @ 40%
10 @ 50%
3 @80%
rest 3 min

1 rd = 1 set
1 set is 15 @ 40%, 10 @50%, 3 @80%, then rest 3:00

E: Metcon (No Measure)

Bonus Fitness / Cool Down
for quality:
30 muscle up (either variation)

2 sets:
:40 sorenson hold
100' sandbag carry
rest as needed

Cooldown
:30 each
4 way hip stretch
couch stretch
pigeon stretch

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

Whiteboard:

Wednesday, October 27, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 250 lbs

2

Bryant
Hahnfeldt

6:00 PM CrossFit

5 x 2 @ 245 lbs

3

Jason
Deloney

6:00 PM CrossFit

5 x 2 @ 235 lbs

4

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 230 lbs

5

JD
Mason

5:00 PM CrossFit

5 x 2 @ 225 lbs

6

Luke
Frauhiger

6:00 PM CrossFit

5 x 2 @ 205 lbs

6

Tanner
Yancy

5:00 PM CrossFit

5 x 2 @ 205 lbs

7

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 180 lbs

8

Dwayne
Vick

4:00 PM CrossFit

5 x 2 @ 175 lbs

8

Flynt
Foster

6:00 AM CrossFit

5 x 2 @ 175 lbs

9

Tom
Daniel

4:00 PM CrossFit

5 x 2 @ 135 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 2 @ 155 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 130 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 125 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 125 lbs

3

Lauren
Gardner

11:30 AM CrossFit

5 x 2 @ 125 lbs

4

Laura
Kim

6:00 PM CrossFit

5 x 2 @ 105 lbs

5

Danielle
Frances

6:00 PM CrossFit

5 x 2 @ 95 lbs

5

Private

6:00 PM CrossFit

5 x 2 @ 95 lbs

5

Tori
Tesmer

4:00 PM CrossFit

5 x 2 @ 95 lbs

6

Morgan
Webb

6:00 AM CrossFit

5 x 2 @ 85 lbs

3@85, 2@90

7

Private

4:00 PM CrossFit

5 x 2 @ 75 lbs

7

Kaitlyn
Ellis

7:00am CrossFit

5 x 2 @ 75 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 2 @ 75 lbs

7

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 75 lbs

8

Nicole
Rieman

6:00 AM CrossFit

5 x 2 @ 35 lbs