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Components

Front Squat

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 3/16/22

A:

2 sets
:20 squat hold
5 jump squats
:20 front rack hold stretch (elbows up)
5 internal hip rotations each

B: Front Squat (5x2 @ 80-90%; rest :10/:90)

C: Clean Grip Deadlift (4x2-3 @ 80-85%of deadlift; rest :90 )

D: Metcon (AMRAP - Rounds)

GPP
20 min alt emom
1- 12/8 cal ski
2- 10 ghdsu
3- 12/8 cal bike
4- 12 kb swing ahap

Competitor
20 min alt emom
1- 16/12 cal ski
2- 10-20 ghdsu
3- 15/11 cal bike
4- 12 kb swing ahap

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

Whiteboard:

Wednesday, March 16, 2022

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 2 @ 325 lbs

2

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 315 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

5 x 2 @ 275 lbs

245-255-265-275-275

4

Joel
Mason

6:00 PM CrossFit

5 x 2 @ 255 lbs

5

Rob
Hill

5:00 AM CrossFit

5 x 2 @ 245 lbs

6

Luke
Wylie

5:00 PM CrossFit

5 x 2 @ 215 lbs

7

Derek
Fecteau

11:30 AM CrossFit

5 x 2 @ 195 lbs

7

Dustin
Dowell

11:30 AM CrossFit

5 x 2 @ 195 lbs

3 x 2 x 185 2 x 2 x 195

8

Sena
Agbeko

4:00 PM CrossFit

5 x 2 @ 185 lbs

1 @ 205

8

Corey
Martin

11:30 AM CrossFit

5 x 2 @ 185 lbs

First 2 sets were 155 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 170 lbs

1

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 170 lbs

2

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 155 lbs

3

Jessica
Dodd

4:00 PM CrossFit

5 x 2 @ 145 lbs

3

Suzette
Panton

6:00 AM CrossFit

5 x 2 @ 145 lbs

4

Shannon
Lyczkowski

11:30 AM CrossFit

5 x 2 @ 135 lbs

5

Private

6:00 PM CrossFit

5 x 2 @ 115 lbs

5

Morgan
Webb

7:00am CrossFit

5 x 2 @ 115 lbs

5

Tori
Lyczkowski

6:00 AM CrossFit

5 x 2 @ 115 lbs

6

Private

4:00 PM CrossFit

5 x 2 @ 105 lbs

7

Catherine
Yancy

6:00 PM CrossFit

5 x 2 @ 65 lbs