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Components

Power Clean

Back Squat

Metcon

Settings

Workout

CF - 1/11/21

A:

For time:
20-15-10
Cal assault
*1:00 bag hold after each (100/50)

B: Power Clean (10 min to build to a heavy PC)

C: Back Squat (4x3 @ 80-85%; rest 2:00 btw)

D: Metcon (AMRAP - Rounds and Reps)

GPP and Competitor

14 min amrap:
50 wall ball 20/14#
100 DU
25/20 cal row

Mod:
Scale the weight of wall ball
200 singles

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

Whiteboard:

Monday, January 11, 2021

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

1 x 1 @ 305 lbs

2

Jason
Springer

5:00 PM CrossFit

1 x 1 @ 300 lbs

3

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 285 lbs

4

Burton
Elrod

12:30 PM CrossFit

1 x 1 @ 275 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 275 lbs

5

JD
Mason

5:00 PM CrossFit

1 x 1 @ 265 lbs

6

Andrew
Belcher

6:00 AM CrossFit

1 x 1 @ 255 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

1 x 1 @ 255 lbs

7

Geoff
Cottrill

6:00 AM CrossFit

1 x 1 @ 245 lbs

8

Chris
Weber

6:00 PM CrossFit

1 x 1 @ 235 lbs

9

Clayton
Buescher

12:30 PM CrossFit

1 x 1 @ 225 lbs

Almost prd 245

10

David
Kan

6:00 PM CrossFit

1 x 1 @ 205 lbs

10

Will
Peters

7:00am CrossFit

1 x 1 @ 205 lbs

11

Ben
Hanback

12:30 PM CrossFit

1 x 1 @ 200 lbs

12

Tom
Daniel

6:00 AM CrossFit

1 x 1 @ 195 lbs

13

Robert
Carpenter

7:00am CrossFit

1 x 1 @ 175 lbs

14

Chris
Walters

11:30 AM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Debra
Stabler

6:00 PM CrossFit

1 x 1 @ 155 lbs

1

Jordan
Wylie

12:30 PM CrossFit

1 x 1 @ 155 lbs

2

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 150 lbs

2

Brittany
Hanback

12:30 PM CrossFit

1 x 1 @ 150 lbs

3

Kristina
Moore

5:00 PM CrossFit

1 x 1 @ 145 lbs

3

Laura Lynn
Williams

5:00 PM CrossFit

1 x 1 @ 145 lbs

3

Leah
Miller.

5:00 AM CrossFit

1 x 1 @ 145 lbs

4

Gabby
Springer

5:00 PM CrossFit

1 x 1 @ 140 lbs

5

Duff
Simmons

12:30 PM CrossFit

1 x 1 @ 135 lbs

5

Hadley
Davenport

11:30 AM CrossFit

1 x 1 @ 135 lbs

5

Jessica
Dodd

4:00 PM CrossFit

1 x 1 @ 135 lbs

5

Laura
Kim

11:30 AM CrossFit

1 x 1 @ 135 lbs

6

Ryan
Elizabeth ...

7:00am CrossFit

1 x 1 @ 125 lbs

Front squat (wrist/shoulder)

7

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 115 lbs

X2

7

Morgan
Webb

11:30 AM CrossFit

1 x 1 @ 115 lbs

8

Sage
West

12:30 PM CrossFit

1 x 1 @ 100 lbs

9

Suzette
Panton

6:00 AM CrossFit

1 x 1 @ 95 lbs

10

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 90 lbs

11

Catherine
Yancy

5:00 PM CrossFit

1 x 1 @ 85 lbs