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Components

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 12/23/20

A:

3 sets
10 cal erg
10 ground to OH (15/10)
10 BB good mornings

B: Clean Grip Deadlift (Clean grip deadlift, 5x3 @ 85-88%; rest 2:00)

C: Metcon (Time)

for time:
100 DU
20 c2b
20 squat clean 95/65 - rx+135#/95
100 DU
20 c2b
15 squat clean - 135/95 - rx+ 185#/130
100 DU
20 c2b
10 squat clean - 185/130 - rx+ 225/155

mods:
2 x dubs (200)
Pullups, banded pullups, jumping pullups
lower weight on cleans or Power if not able to squat

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

Whiteboard:

Wednesday, December 23, 2020

Male Clients

1

_Stuart
Chandler

12:30 PM CrossFit

5 x 3 @ 360 lbs

2

Geoff
Cottrill

6:00 AM CrossFit

5 x 3 @ 345 lbs

2

Tyler
Parker

6:00 AM CrossFit

5 x 3 @ 345 lbs

3

Private

5:00 AM CrossFit

5 x 3 @ 335 lbs

4

Jefferson
Adcock

11:30 AM CrossFit

5 x 3 @ 315 lbs

5

Tanner
Yancy

11:30 AM CrossFit

5 x 3 @ 295 lbs

6

David
Kan

4:00 PM CrossFit

5 x 3 @ 275 lbs

7

Mark
McKnight

5:00 AM CrossFit

5 x 3 @ 255 lbs

Clean deadlift vs traditional deadlift. Much different in pull. F...

8

Chris
Beavers

6:00 AM CrossFit

5 x 3 @ 225 lbs

8

Cory
Rexford

11:30 AM CrossFit

5 x 3 @ 225 lbs

250 1 rep max

9

Robert
Carpenter

7:00am CrossFit

5 x 3 @ 215 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 3 @ 245 lbs

1

Julia
Bell

11:30 AM CrossFit

5 x 3 @ 245 lbs

2

Lauren
McKnight

5:00 AM CrossFit

5 x 3 @ 215 lbs

3

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 205 lbs

3

Kristina
Moore

4:00 PM CrossFit

5 x 3 @ 205 lbs

4

Amy
Rahn

4:00 PM CrossFit

5 x 3 @ 185 lbs

4

Laura
Kim

12:30 PM CrossFit

5 x 3 @ 185 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 3 @ 175 lbs

5

Leah
Miller.

5:00 AM CrossFit

5 x 3 @ 175 lbs

6

Morgan
Webb

12:30 PM CrossFit

5 x 3 @ 165 lbs

6

Sage
West

5:00 PM CrossFit

5 x 3 @ 165 lbs

7

Susie
Bilbro

6:00 AM CrossFit

5 x 3 @ 145 lbs