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Components
Clean Pull
Paused Front Squat
Grace
Settings
Location
(All)
Crossfit Epically Awesome
Program
Fundamentals
Date
Workout
11/21/2016 - Crossfit Epically Awesome
Class
(All)
Open Gym 5:20AM-10:30AM
5:20 AM CrossFit
6:30 AM CrossFit
9:30 AM CrossFit
Open Gym 3PM-7:30 PM
4:10PM CrossFit
5:20 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
28 (13/15)
Workout
11/21/2016
Yoga/Mobility
Athletes Choice:
Dragon Pose
Pidgeon Pose
Front Rack, behind the neck
Warm-up
Clean and Jerk warm up
2 Rounds w/ empty bar
-5 Clean Pulls
-5 Power Cleans
-5 Strict Press
-5 Push Press
-5 Squat Clean and Jerk
Skill/Strength
Clean Pull (1x3)
Clean Pull
You can drop each rep.
Work up to 110% of Clean 1 rep. Focus on full extension.
Paused Front Squat (3x5 @ 110% of Clean 1 Rep Max)
Paused Front Squat
Keep Glutes engaged at bottom of squat. Elbows high. Picture perfect catch position.
WOD
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 21, 2016
Male Clients
1
Brendon
Jimenez
5:20 PM CrossFit
1 x 3 @ 295 lbs
2
Grant
McHaney
Open Gym 3PM-7:30 PM
1 x 3 @ 290 lbs
2
Kevin
Martinez
Open Gym 3PM-7:30 PM
1 x 3 @ 290 lbs
3
Brandon
Dues
5:20 PM CrossFit
1 x 3 @ 275 lbs
lol
4
Jared
Williams
Open Gym 3PM-7:30 PM
1 x 3 @ 210 lbs
5
Jordan
Brewer
6:30 AM CrossFit
1 x 3 @ 205 lbs
6
lance
cartwright
6:30 AM CrossFit
1 x 3 @ 185 lbs
6
Peter
Kober
4:10PM CrossFit
1 x 3 @ 185 lbs
7
Cyrus
Medrano
5:20 PM CrossFit
1 x 3 @ 135 lbs
8
Daniel
Hilton
4:10PM CrossFit
1 x 3 @ 130 lbs
9
King
Ray
4:10PM CrossFit
1 x 3 @ 125 lbs
use less arms
10
Matt
Osborn
6:30 PM CrossFit
1 x 3 @ 115 lbs
Barely
11
Ryan
Spitznagel
5:20 AM CrossFit
1 x 3 @ 105 lbs
Female Clients
1
Katie
Harris
6:30 PM CrossFit
1 x 3 @ 155 lbs
2
Christina
Tovar
9:30 AM CrossFit
1 x 3 @ 135 lbs
2
Steph
Karins
5:20 AM CrossFit
1 x 3 @ 135 lbs
3
Audrey
Crismon
9:30 AM CrossFit
1 x 3 @ 120 lbs
4
Private
6:30 AM CrossFit
1 x 3 @ 115 lbs
5
Tabitha
Erickson
6:30 AM CrossFit
1 x 3 @ 105 lbs
Not great form :(
6
Janet
James
5:20 AM CrossFit
1 x 3 @ 100 lbs
110%=99#
7
Brittany
Pickard
4:10PM CrossFit
1 x 3 @ 96 lbs
8
Tracy
Auber
6:30 PM CrossFit
1 x 3 @ 85 lbs
9
Cara
Lopez
6:30 PM CrossFit
1 x 3 @ 80 lbs
10
Destinee
Medrano
5:20 PM CrossFit
1 x 3 @ 75 lbs
10
Emily
Hilton
9:30 AM CrossFit
1 x 3 @ 75 lbs
10
Nicole
Dues
5:20 PM CrossFit
1 x 3 @ 75 lbs
11
Heather
Powell
4:10PM CrossFit
1 x 3 @ 65 lbs
12
Buffie
Plack
6:30 PM CrossFit
1 x 3 @ 60 lbs
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