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Clean

Front Squat

Metcon

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Workout

CF - 1/12/22

A: 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: Clean (Build to a heavy single after 3x2 PC)

Clean ( power or squat )
3x 2 power clean @75-85% (singles)
Then
Build to a heavy single (power or squat) in 4 attempts over

C: Front Squat (3x3 @85% 1 RM clean; rest :90 )

3x3 @85% 1 RM clean; rest :90
• Pause :02 in the bottom of first rep

D: Metcon (2 Rounds for time)

2 sets:
2 rounds for time:
20/15 cal row
15 deadlift 225/155
50’ hsw ( 8 wall walk )
Rest :90 btw sets / reverse order each set

1 set = 2 rds of row/DL/hswalk
rest :90 after the 2 rds
start the second set the opposite way you began ie, if you ended on HSWALK, start second set on hswalk

E: Metcon (No Measure)

Bonus Fitness / gymnastics
3 sets:
5 weighted pull up @ 70%; rest :20
Amrap ub strict ring pull up
Rest 2:00

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

Whiteboard:

Wednesday, January 12, 2022

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 275 lbs

squat

1

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 275 lbs

2

Preston
Dial

6:00 AM CrossFit

1 x 1 @ 265 lbs

3

Gavin
Reid

4:00 PM CrossFit

1 x 1 @ 255 lbs

4

Brian
Quigley

11:30 AM CrossFit

1 x 1 @ 245 lbs

4

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 245 lbs

5

_Stuart
Chandler

4:00 PM CrossFit

1 x 1 @ 235 lbs

6

Justin
Schot

11:30 AM CrossFit

1 x 1 @ 215 lbs

7

David
Lewis

6:00 PM CrossFit

1 x 1 @ 205 lbs

7

Jordan
Leffel

5:00 PM CrossFit

1 x 1 @ 205 lbs

Female Clients

1

Martha
Quigley

5:00 AM CrossFit

1 x 1 @ 200 lbs

2

Christina
Chandler

5:00 AM CrossFit

1 x 1 @ 195 lbs

3

jessica
white

6:00 PM CrossFit

1 x 1 @ 175 lbs

4

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 170 lbs

5

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 165 lbs

5

Jordan
Wylie

6:00 AM CrossFit

1 x 1 @ 165 lbs

6

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 160 lbs

7

Amy
Rahn

11:30 AM CrossFit

1 x 1 @ 140 lbs

8

Laura
Kim

5:00 PM CrossFit

1 x 1 @ 135 lbs

9

Private

6:00 PM CrossFit

1 x 1 @ 125 lbs

10

Susan
Abell

4:00 PM CrossFit

1 x 1 @ 120 lbs

Power

10

Tori
Tesmer

5:00 AM CrossFit

1 x 1 @ 120 lbs

11

Viviana
Gutierrez

6:00 AM CrossFit

1 x 1 @ 110 lbs

12

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 105 lbs

13

Private

6:00 PM CrossFit

1 x 1 @ 100 lbs

13

Sage
West

11:30 AM CrossFit

1 x 1 @ 100 lbs

13

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 100 lbs

14

Nicole
Rieman

6:00 AM CrossFit

1 x 1 @ 60 lbs

Power clean