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Components

Thruster

Clean Pull

Metcon

Settings

Workout

CF - 12/4/20

A:

400m run then
3 sets
50 ft duck walk(25ft down and back)
10 front squats
5 thrusters
(w/ empty bar)

B: Thruster (3x10 @ 185/130#; rest 2:00)

C: Clean Pull (3x1.1.1 @ 100-105%; rest :10 btw reps/2:00 btw set)

D: Metcon (Time)

4 rounds for time:
100 DU
50’ SA DB oh walking lunge 50/35# (25’ / 25’) switch arm as needed
15 ttb

scale (2 x dubs in singles)
Scale weight for OH DB Lunge
TTB - Knees to elbows, knee raises, Toes to rig

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

Whiteboard:

Friday, December 04, 2020

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 10 @ 185 lbs

2x10, 1x9

2

Brandon
Zajac

4:00 PM CrossFit

3 x 10 @ 135 lbs

2

Burton
Elrod

11:30 AM CrossFit

3 x 10 @ 135 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 10 @ 135 lbs

3

Flynt
Foster

6:00 AM CrossFit

3 x 10 @ 125 lbs

3

Jeremy
Hutzel

11:30 AM CrossFit

3 x 10 @ 125 lbs

115,125,135

4

Dustin
Dowell

11:30 AM CrossFit

3 x 10 @ 115 lbs

5

Tom
Daniel

6:00 AM CrossFit

3 x 10 @ 105 lbs

6

_Stuart
Chandler

4:00 PM CrossFit

3 x 18 @ 95 lbs

6

Cory
Rexford

4:00 PM CrossFit

3 x 10 @ 95 lbs

7

Chad
Scruggs

4:00 PM CrossFit

2 x 10 @ 95 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

3 x 10 @ 105 lbs

2

Kristina
Moore

12:30 PM CrossFit

3 x 10 @ 95 lbs

3

Jordan
Wylie

5:00 PM CrossFit

3 x 10 @ 85 lbs

4

Jessica
Dodd

4:00 PM CrossFit

3 x 10 @ 75 lbs

4

Sage
West

12:30 PM CrossFit

3 x 10 @ 75 lbs

9-10-9

5

Holly
Flatt

12:30 PM CrossFit

3 x 10 @ 65 lbs

5

Susie
Bilbro

6:00 AM CrossFit

3 x 10 @ 65 lbs

6

Laura
Kim

5:00 PM CrossFit

3 x 10 @ 55 lbs

6

Morgan
Webb

5:00 PM CrossFit

3 x 10 @ 55 lbs