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Components

Squat Clean

Clean Pull

Metcon

Settings

Workout

CF - 11/3/21

A:

2:00 hard machine (80% effort)
into
3 sets
5 CG DL
5 Squat cleans
1 split jerk
1 Push jerk

B: Squat Clean (5x 1 squat clean + 1 squat clean and jerk )

Squat Clean

5x 1 squat clean + 1 squat clean and jerk @ 78-82% of 1 rm squat clean
(drop bb btw cleans); rest 2:00

C: Clean Pull (4x1 clean pull @102% of 1rm clean; rest :90)

D: Metcon (Time)

5 rounds for time:
15 squat clean 95/65
15/12 cal row
15 lateral burpee over bar

*if no rowers available, ski or bike

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
1:00 straddle hammie stretch
1:00 couch each side

Cooldown

1:00 each
couch
pigeon
4 way hip
seated hamstring

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

Whiteboard:

Wednesday, November 03, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 250 lbs

2

Janson
Moore

4:00 PM CrossFit

5 x 2 @ 245 lbs

3

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 235 lbs

4

_Stuart
Chandler

6:00 PM CrossFit

5 x 2 @ 205 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

5 x 2 @ 165 lbs

5

Tom
Daniel

4:00 PM CrossFit

5 x 2 @ 165 lbs

6

Cory
Rexford

4:00 PM CrossFit

5 x 2 @ 115 lbs

7

David
Lewis

4:00 PM CrossFit

1 x 2 @ 185 lbs

3x2@165 1x2@175 1x2@185

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 2 @ 165 lbs

2

Camille
Cline

11:30 AM CrossFit

5 x 2 @ 135 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 135 lbs

2

jessica
white

6:00 PM CrossFit

5 x 2 @ 135 lbs

2

Jordan
Wylie

4:00 PM CrossFit

5 x 2 @ 135 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 135 lbs

3

Kristina
Moore

5:00 PM CrossFit

5 x 2 @ 130 lbs

4

Danielle
Frances

11:30 AM CrossFit

5 x 2 @ 115 lbs

4

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 115 lbs

4

Lauren
Gardner

11:30 AM CrossFit

5 x 2 @ 115 lbs

5

Amy
Rahn

11:30 AM CrossFit

5 x 2 @ 105 lbs

6

Morgan
Webb

5:00 AM CrossFit

5 x 2 @ 95 lbs

7

Kristen
Kerby Graves

6:00 PM CrossFit

5 x 2 @ 90 lbs

8

Kaitlyn
Ellis

7:00am CrossFit

5 x 2 @ 85 lbs