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Power Clean

Metcon

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Workout

CF - 11/17/21

A:

3-4 sets
5 burpees over bar
10 line hops
5 hang power cleans
5 front squats

B: Power Clean (5 x 1.1 @ 75-85%; rest :10/:90 ( build each set ))

C: Metcon (AMRAP - Reps)

10 min amrap:
5 deadlift @ 70%
15 SA DB Hang Clean and Jerks(50/35)
15/10 cal bike
Rest 3:00
10 min amrap:
5 bench press @ 70%
15/10 cal bike
15 SA DB Hang Clean and Jerks(50/35)

D: Metcon (No Measure)

4 sets:
:30 sorenson hold
100’ sandbag bear hug carry
Rest as needed

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

Whiteboard:

Wednesday, November 17, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 255 lbs

225-235-235-245-255

1

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 255 lbs

225/235/245/255

2

Janson
Moore

4:00 PM CrossFit

5 x 2 @ 245 lbs

2

JD
Mason

5:00 PM CrossFit

5 x 2 @ 245 lbs

2x245; 2x255; 1@265

3

Daniel
Esborg

4:00 PM CrossFit

5 x 2 @ 235 lbs

4

Matt
Blackburn

5:00 AM CrossFit

5 x 2 @ 225 lbs

185/195/205/215/225

4

Tanner
Yancy

5:00 PM CrossFit

5 x 2 @ 225 lbs

4

Tanner
Yancy

5:00 PM CrossFit

5 x 2 @ 225 lbs

5

_Stuart
Chandler

5:00 PM CrossFit

5 x 2 @ 205 lbs

5

Joel
Mason

5:00 PM CrossFit

5 x 2 @ 205 lbs

6

Ben
Hanback

11:30 AM CrossFit

5 x 2 @ 180 lbs

7

Tom
Daniel

6:00 AM CrossFit

5 x 2 @ 175 lbs

8

Cory
Rexford

11:30 AM CrossFit

5 x 2 @ 155 lbs

9

David
Kan

6:00 PM CrossFit

2 x 2 @ 165 lbs

155; 165

Female Clients

1

Madison
Walford

6:00 AM CrossFit

5 x 2 @ 155 lbs

2

Becca
Esborg

4:00 PM CrossFit

5 x 2 @ 145 lbs

2

Laura Lynn
Williams

4:00 PM CrossFit

5 x 2 @ 145 lbs

3

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 140 lbs

3

jessica
white

4:00 PM CrossFit

5 x 2 @ 140 lbs

4

Amy
Rahn

11:30 AM CrossFit

5 x 2 @ 135 lbs

4

Brittany
Hanback

11:30 AM CrossFit

5 x 2 @ 135 lbs

4

Kristina
Moore

4:00 PM CrossFit

5 x 2 @ 135 lbs

4

Lauren
Gardner

11:30 AM CrossFit

5 x 2 @ 135 lbs

5

Camille
Cline

11:30 AM CrossFit

5 x 2 @ 125 lbs

5

Private

6:00 PM CrossFit

5 x 2 @ 125 lbs

6

Tori
Tesmer

5:00 AM CrossFit

5 x 2 @ 120 lbs

105, 115 x2, 120 x2

7

Morgan
Webb

5:00 AM CrossFit

5 x 2 @ 105 lbs

1@105, 2@110, 1@115, 1@120

8

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 2 @ 90 lbs

75, 80, 85, 90

9

Kaitlyn
Ellis

7:00am CrossFit

5 x 2 @ 85 lbs

10

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 80 lbs

11

Zonia
Alva

7:00am CrossFit

5 x 2 @ 35 lbs

12

Suzette
Panton

11:30 AM CrossFit

2 x 2 @ 105 lbs