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Components
Power Clean
Front Squat
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Yoga
Date
Workout
CF - 12/28/20 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
12:30 PM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
29 (15/14)
Workout
CF - 12/28/20
A1:
3 rounds for time:
10/7 cal assault
10/7 calski
A2: Clean Barbell Warm Up
1 Round: Coach led
3 Power Shrug
3 High Elbows
3 Muscle Cleans
3 Strict Press
3 Elbow Rotations
3 Front Squats
-then-
1 Round ** SHOULD HEAR YOUR FEET **
Position 1
3 High Hang Power Cleans
(dip, pull)
Position 2
3 Hang Power Cleans
(dip + hinge, shoulders over the bar)
Position 3,
3 Low Hang Power cleans
(shoulders over the bar)
B: Power Clean (4x 3 power clean @ (80-85%); rest 2:00 btw)
C: Front Squat (2x12 @ 55-60%; rest as needed)
D: Metcon (Time)
for time:
50 wall ball 20/14
150 DU
50 wall ball 20/14
10:00 cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 28, 2020
Male Clients
1
Tyler
Parker
7:00am CrossFit
4 x 3 @ 225 lbs
2
Geoff
Cottrill
6:00 AM CrossFit
4 x 3 @ 215 lbs
2
Tanner
Yancy
4:00 PM CrossFit
4 x 3 @ 215 lbs
205; 215; 215; 215
3
_Stuart
Chandler
5:00 PM CrossFit
4 x 3 @ 205 lbs
4
Alan
Hutcheson
11:30 AM CrossFit
4 x 3 @ 185 lbs
4
Chris
Weber
4:00 PM CrossFit
4 x 3 @ 185 lbs
185, 185, 195, 205
4
Henry (Nick)
Nickells
6:00 PM CrossFit
4 x 3 @ 185 lbs
5
David
Kan
5:00 PM CrossFit
4 x 3 @ 175 lbs
5
Geof
Vickers
6:00 AM CrossFit
4 x 3 @ 175 lbs
5
Tom
Daniel
4:00 PM CrossFit
4 x 3 @ 175 lbs
6
Andrew
Howard
7:00am CrossFit
4 x 3 @ 165 lbs
6
Luke
Wylie
7:00am CrossFit
4 x 3 @ 165 lbs
7
Chris
Beavers
11:30 AM CrossFit
4 x 3 @ 155 lbs
7
Will
Peters
7:00am CrossFit
4 x 3 @ 155 lbs
8
Morgan
Lyons
6:00 AM CrossFit
1 x 3 @ 265 lbs
Female Clients
1
Christina
Chandler
5:00 PM CrossFit
4 x 3 @ 165 lbs
2
Jordan
Wylie
5:00 PM CrossFit
4 x 3 @ 145 lbs
3
Laura Lynn
Williams
11:30 AM CrossFit
4 x 3 @ 135 lbs
3
Melanie
Velazquez
7:00am CrossFit
4 x 3 @ 135 lbs
4
Amy
Rahn
5:00 PM CrossFit
4 x 3 @ 130 lbs
4
Kristina
Moore
5:00 PM CrossFit
4 x 3 @ 130 lbs
5
Jessica
Dodd
5:00 PM CrossFit
4 x 3 @ 125 lbs
5
Lauren
McKnight
6:00 AM CrossFit
4 x 3 @ 125 lbs
6
Kristen
Kerby Graves
11:30 AM CrossFit
4 x 3 @ 115 lbs
6
Laura
Kim
4:00 PM CrossFit
4 x 3 @ 115 lbs
7
Flor
Jalikis
5:00 AM CrossFit
4 x 3 @ 105 lbs
8
Morgan
Webb
12:30 PM CrossFit
4 x 3 @ 100 lbs
9
Sage
West
4:00 PM CrossFit
4 x 3 @ 95 lbs
10
Shannon
Lyczkowski
6:00 PM CrossFit
4 x 3 @ 70 lbs
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