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Components

Clean

Clean Pull

Metcon

Settings

Workout

CF - 12/29/21

A:

2 sets
200m run
into
3 clean pulls
3 clean high pulls
3 muscle cleans
3 elbow rotations
3 front squats
3 hang squat cleans

B: Clean (Power or squat)

Every 2 min x 9 sets
Sets 1-3- 3 clean @ 75-80%
Sets 4-6, clean @ 80-85%
Sets 7-9, 1 clean @ 85-90%

C: Clean Pull (4x3 @100% 1 RM clean; rest :90 )

Pause clean pull
4x3 @100% 1 RM clean; rest :90
- Pause :02 at the knee each rep

D: Metcon (2 Rounds for time)

3 rounds for time:
15 deadlift 155/105
10 BMU
(or 15 c2b)

Rest 2:00

3 rounds for time:
15 deadlift 135/95
7 ring muscle up (or 10 burpee c2b)

E: Metcon (No Measure)

Bonus Fitness / Accessory

3 sets:
10 ring or bar dip (add weight if tolerable)
30 banded face pulls

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

Whiteboard:

Wednesday, December 29, 2021

Male Clients

1

Tyler
Parker

7:00am CrossFit

2 x 1 @ 275 lbs

2

JD
Mason

5:00 PM CrossFit

2 x 1 @ 255 lbs

3

Justin
Schot

4:00 PM CrossFit

2 x 1 @ 235 lbs

3

Tanner
Yancy

5:00 PM CrossFit

2 x 1 @ 235 lbs

Because who wants to catch 245 when you pull it to your eyes

4

Gavin
Reid

7:00am CrossFit

2 x 1 @ 225 lbs

5

David
Lewis

4:00 PM CrossFit

2 x 1 @ 195 lbs

6

Alex
Adkins

7:00am CrossFit

1 x 1 @ 255 lbs

225-245-255x1

6

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 280 lbs

new one rep max squat clean

6

David
Kan

6:00 PM CrossFit

1 x 1 @ 195 lbs

*power

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

2 x 1 @ 155 lbs

1

Kristina
Moore

5:00 PM CrossFit

2 x 1 @ 155 lbs

145/150/155 for sets 7-9

1

Laura Lynn
Williams

11:30 AM CrossFit

2 x 1 @ 155 lbs

2

Colette
SavageJones

5:00 AM CrossFit

2 x 1 @ 150 lbs

3

Amy
Rahn

11:30 AM CrossFit

2 x 1 @ 135 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 1 @ 105 lbs

All I got 🤦

5

Suzette
Panton

6:00 AM CrossFit

3 x 1 @ 100 lbs

6

Private

4:00 PM CrossFit

2 x 1 @ 95 lbs

7

Taylor Marie
Reid

7:00am CrossFit

1 x 1 @ 95 lbs