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Components

One and a Quarter Fro ...

Metcon

Settings

Workout

Wednesday

Warm-up

Halo

Into...

10 scap pull ups
10 kip swings
10/10 deadbugs
5 push ups down dog

Into..

5/5 elbow punch
5 strict press
5 hang high pull
5 hang squat clean
5 hang clusters

Review 1 1/4 front squat

Hang cluster demo
https://youtu.be/DDUSgZgrlwM

Strength

One and a Quarter Front Squat (6 x 2)

Demo- https://youtu.be/o2KmXp6EXlY

Deload Week

*Speed focus

*60-65% across working sets

*15 min clock

Metcon

Metcon (Time)

15-12-9
Pull Ups
Burpees
TTB

Into..

25 Hang Clusters (95/65)(75/55)

15 min cap

RX+
115/75
C2B

Scaled
RR
HKR
Less weight

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

Whiteboard:

Wednesday, October 06, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

6 x 2 @ 255 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

6 x 2 @ 205 lbs

3

Jason
henry

4:30 PM CrossFit

6 x 2 @ 185 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

6 x 2 @ 185 lbs

4

Ryan
Stephens

5:30 PM CrossFit

6 x 2 @ 145 lbs

5

Eli
Brewton

4:30 PM CrossFit

6 x 2 @ 135 lbs

5

Kenneth
Smith

4:30 PM CrossFit

6 x 2 @ 135 lbs

5

William
Striepeck

8:30 AM CrossFit

6 x 2 @ 135 lbs

65% money

Female Clients

1

Jessica
Kelly

5:00 AM CrossFit

6 x 2 @ 115 lbs

1

Katie
Cuson

5:00 AM CrossFit

6 x 2 @ 115 lbs

1

Lacy
McKinley

5:30 PM CrossFit

6 x 2 @ 115 lbs

2

Codi
Ready

8:30 AM CrossFit

6 x 2 @ 105 lbs

2

Leigh
Green

8:30 AM CrossFit

6 x 2 @ 105 lbs

2

Sam
Quale

5:00 AM CrossFit

6 x 2 @ 105 lbs

Taking easy on wrist

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

6 x 2 @ 95 lbs

4

Dawn
Word

6:00 AM CrossFit

6 x 2 @ 85 lbs

5

Jessica
Nall

8:30 AM CrossFit

6 x 2 @ 25 lbs