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Components

Squat Clean

Clean Grip Deadlift

Metcon

Settings

Workout

Wed 7/20

A:

400m jog
4 sets
6 plate ground to overhead
8 squat jumps
10 scap pull-ups

Clean barbell warmup

B: Squat Clean (5-4-3-2-1)

5 @ 70%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 85% +

C: Clean Grip Deadlift (1 x 1.1.1.1.1 )

5 singles at 85%-90%
Rest :10-:15 between reps

D: Metcon (Time)

GPP
6RFT
6 squat cleans 135/95
2 rope climbs

Competitor
6RFT
6 squat cleans 185/125
2 legless rope climbs

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

Whiteboard:

Wednesday, July 20, 2022

Male Clients

1

Bradd
Hughes

5:00 PM CrossFit

1 x 1 @ 275 lbs

1

Tyler
Parker

4:00 PM CrossFit

1 x 1 @ 275 lbs

2

_Stuart
Chandler

4:00 PM CrossFit

1 x 1 @ 245 lbs

185/195/210/225/245

3

David
Olsen

6:00 AM CrossFit

1 x 1 @ 225 lbs

3

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 225 lbs

4

Luke
Wylie

6:00 PM CrossFit

1 x 1 @ 205 lbs

5

Brent
Stewart

6:00 AM CrossFit

1 x 1 @ 185 lbs

6

Ben
Hanback

11:30 AM CrossFit

1 x 1 @ 175 lbs

6

Tom
Daniel

6:00 AM CrossFit

1 x 1 @ 175 lbs

7

Cory
Rexford

4:00 PM CrossFit

1 x 1 @ 155 lbs

8

Jeff
Schwartz

11:30 AM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Ellen
Mullins

5:00 PM CrossFit

1 x 1 @ 170 lbs

1

jessica
white

4:00 PM CrossFit

1 x 1 @ 170 lbs

2

Becca
Esborg

4:00 PM CrossFit

1 x 1 @ 160 lbs

3

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 155 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 155 lbs

4

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 145 lbs

4

Lauren
Gardner

7:00am CrossFit

1 x 1 @ 145 lbs

5

Brittany
Hanback

11:30 AM CrossFit

1 x 1 @ 135 lbs

6

Private

6:00 PM CrossFit

1 x 1 @ 130 lbs

7

Laura
Hall

4:00 PM CrossFit

1 x 1 @ 120 lbs

Get under it!!

8

Audrey
Mitchell

7:00am CrossFit

1 x 1 @ 110 lbs

9

Nina
Montgomery

6:00 PM CrossFit

1 x 1 @ 95 lbs

10

Ashleigh
Rivera

5:00 PM CrossFit

1 x 1 @ 80 lbs