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Components

Clean and Jerk

Front Squat

Metcon

Settings

Workout

CF - 10/12/20

A:

2-3 rds
200m run
5 inchworms
10 boot strappers
15 cherry pickers
:30 active squat hold

B: Clean and Jerk (Squat 2 sets (3 x 80%, 2 x 90%, 1 x 95+))

C: Front Squat (4x3 (aim for 85-95%))

D: Metcon (Time)

For time:
150 wall balls (20/14)
*every 2 min 5 burpees
(starting at 2:00)

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

Whiteboard:

Monday, October 12, 2020

Male Clients

1

Morgan
Lyons

4:00 PM CrossFit

1 x 1 @ 285 lbs

2

JD
Mason

5:00 PM CrossFit

1 x 1 @ 255 lbs

3

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 245 lbs

4

Henry (Nick)
Nickells

6:00 PM CrossFit

1 x 1 @ 225 lbs

5

Sena
Agbeko

4:00 PM CrossFit

1 x 1 @ 215 lbs

5

Jeremy
Hutzel

4:00 PM CrossFit

1 x 1 @ 215 lbs

6

Kevin
Kraft

4:00 PM CrossFit

1 x 1 @ 195 lbs

Squat clean

6

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 195 lbs

7

Ben
Hanback

12:30 PM CrossFit

1 x 1 @ 190 lbs

8

Luke
Wylie

6:00 PM CrossFit

1 x 1 @ 185 lbs

9

Tom
Daniel

6:00 AM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Laura Lynn
Williams

12:30 PM CrossFit

1 x 1 @ 155 lbs

2

Amy
Rahn

4:00 PM CrossFit

1 x 1 @ 140 lbs

3

Brittany
Hanback

12:30 PM CrossFit

1 x 1 @ 135 lbs

3

Leah
Miller.

5:00 AM CrossFit

1 x 1 @ 135 lbs

4

Lauren
McKnight

6:00 AM CrossFit

1 x 2 @ 125 lbs

4

Hadley
Davenport

11:30 AM CrossFit

1 x 1 @ 125 lbs

3 @ 105, 2 @ 115, 1 @ 125

4

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 125 lbs

3@105, 2@115

5

Allison
Prince

5:00 PM CrossFit

1 x 1 @ 100 lbs

5

Morgan
Webb

7:00am CrossFit

1 x 1 @ 100 lbs

6

Sage
West

11:30 AM CrossFit

1 x 1 @ 85 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 85 lbs