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Components

Squat Clean

Back Squat

Metcon

Settings

Workout

CF - 7/1/22

A:

:30 each
couch stretch
pigeon stretch

3 sets
10 step back lunges total
5 squat cleans w/ barbell

B: Squat Clean (3x1.1.1.1 reps @ 75 - 80%)

3x1.1.1.1 reps @ 75 - 80% of SC; rest :15/ 2:00

C: Back Squat (F. 3x3 @ 75-80 %; rest 2:00)

D: Metcon (2 Rounds for time)

GPP
2 sets:
15 clean and jerk 95/65
15 bjo 24/20
15 thruster 95/65
15 bjo
Rest 2:00

Comp
2 sets:
15 clean and jerk 135/95
15 bjo 24/20
15 thruster 135/95
15 bjo
Rest 2:00

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

Whiteboard:

Friday, July 01, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 4 @ 235 lbs

2

David
Olsen

6:00 AM CrossFit

3 x 4 @ 225 lbs

2

JD
Mason

4:00 PM CrossFit

3 x 4 @ 225 lbs

3

Jefferson
Adcock

11:30 AM CrossFit

3 x 4 @ 215 lbs

3

Justin
Schot

11:30 AM CrossFit

3 x 4 @ 215 lbs

4

Derek
Fecteau

11:30 AM CrossFit

3 x 4 @ 185 lbs

4

Gavin
Reid

4:00 PM CrossFit

3 x 4 @ 185 lbs

5

David
Kan

5:00 PM CrossFit

3 x 4 @ 165 lbs

6

Tom
Daniel

6:00 AM CrossFit

3 x 4 @ 135 lbs

7

Morgan
Lyons

6:00 AM CrossFit

1 x 2 @ 285 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

3 x 4 @ 130 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 4 @ 125 lbs

3

Lauren
Gardner

7:00am CrossFit

3 x 4 @ 115 lbs

3

Melanie
Velazquez

6:00 AM CrossFit

3 x 4 @ 115 lbs

4

Flor
Jalikis

5:00 AM CrossFit

3 x 4 @ 110 lbs

5

Private

11:30 AM CrossFit

3 x 4 @ 105 lbs

6

Audrey
Mitchell

6:00 AM CrossFit

3 x 4 @ 85 lbs

6

Laura
Hall

5:00 AM CrossFit

3 x 4 @ 85 lbs

Started with 105 then decreased to 85. Working on form. Stability...

7

Ashleigh
Rivera

11:30 AM CrossFit

3 x 4 @ 75 lbs

8

Melinda
Henderson

6:00 AM CrossFit

3 x 4 @ 60 lbs