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Components

3/5 Clean Complex

Metcon

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Workout

11/17/2021

Weightlifting

3/5 Clean Complex (1 Complex EOMOM for 10 Minutes)

03 Power Cleans
05 Hang Cleans

Workout of the Day

Metcon (Distance)

05 Rounds for Distance:
20 Pulls on the Rower
05 Burpee Pull-ups (bar at least 6" above reach)

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Whiteboard:

Wednesday, November 17, 2021

Male Clients

1

kyle
lawles

CrossFit: 5:30 AM

1 x 1 @ 185 lbs

2

Anirban
Pal

CrossFit: 6:00 PM

1 x 1 @ 165 lbs

3

Jeremy
Nix

CrossFit: 4:30 PM

1 x 1 @ 155 lbs

failed hang cl at 165

4

Jeffrey
Albers

CrossFit: 5:30 AM

2 x 1 @ 135 lbs

4

Chase
Young

CrossFit: 5:30 AM

1 x 1 @ 135 lbs

4

Matt
Stroever

CrossFit: 6:00 PM

1 x 1 @ 135 lbs

155 failure

4

Seth
McClellan

CrossFit: 5:30 AM

1 x 1 @ 135 lbs

5

Raine Corado
l

CrossFit: 4:30 PM

1 x 1 @ 125 lbs

6

Bill
Johnson

CrossFit: 6:00 PM

1 x 1 @ 115 lbs

7

Jacob
Young

CrossFit: 5:30 AM

1 x 1 @ 95 lbs

Female Clients

1

Melissa
McClellan

CrossFit: 5:30 AM

1 x 1 @ 115 lbs

2

Meg
Brown

CrossFit: 5:30 AM

1 x 1 @ 110 lbs

3

Hanna
Young

CrossFit: 4:30 PM

1 x 1 @ 95 lbs

4

Amanda
West

CrossFit: 4:30 PM

2 x 1 @ 85 lbs

4

Ariel
Hernandez

CrossFit: 4:30 PM

1 x 1 @ 85 lbs

4

Meghan
Mangold

CrossFit: 4:30 PM

1 x 1 @ 85 lbs

5

Kambrey
Blakey

CrossFit: 5:30 AM

5 x 1 @ 75 lbs

5

Valentina
Espinoza

CrossFit: 6:00 PM

1 x 1 @ 75 lbs

6

Lindsey
McNeill

CrossFit: 5:30 AM

1 x 1 @ 65 lbs

6

Stephanie
Stroever

CrossFit: 6:00 PM

1 x 1 @ 65 lbs

7

Emily
Hunt

CrossFit: 5:30 AM

5 x 1 @ 55 lbs

7

April
Spears

CrossFit: 6:00 PM

1 x 1 @ 55 lbs

8

Kelli
Beavers

CrossFit: 5:30 AM

4 x 1 @ 25 lbs