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Components
Power Clean
Metcon
Settings
Location
(All)
CrossFit Trivium
Program
CrossFit
Matt's Personal Training
Open Gym
RECESS
Remote Training
Trivium Nutrition
Yoga
Date
Workout
CF - 12/1/21 - CrossFit Trivium
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
7:00am CrossFit
11:30 AM CrossFit
4:00 PM CrossFit
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
35 (12/23)
Workout
CF - 12/1/21
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: Power Clean (3x1 @ 90%+; rest :90 ( build each set ))
3 x 1.1 @ 80-85%; rest :10/:90 ( build each set )
3x1 @ 90%+; rest :90 ( build each set )
C: Metcon (AMRAP - Rounds and Reps)
8 min amrap:
8 deadlift 225/155
15/10 cal assault/echo (if needed C2)
D: Metcon (No Measure)
Accumulate 200’ each
Sandbag carry 150/100/75
Farmer carry w/ KBS or DB's
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 01, 2021
Male Clients
1
Bryant
Hahnfeldt
6:00 PM CrossFit
3 x 1 @ 305 lbs
2
JD
Mason
5:00 PM CrossFit
3 x 1 @ 282 lbs
3
Tyler
Parker
5:00 AM CrossFit
3 x 1 @ 265 lbs
4
Jason
Deloney
6:00 PM CrossFit
3 x 1 @ 245 lbs
4
Sam
Jones
6:00 PM CrossFit
3 x 1 @ 245 lbs
225-225-245
5
_Stuart
Chandler
4:00 PM CrossFit
3 x 1 @ 235 lbs
5
Matt
Everetts
5:00 PM CrossFit
3 x 1 @ 235 lbs
6
Luke
Frauhiger
5:00 PM CrossFit
3 x 1 @ 215 lbs
6
Tom
Daniel
5:00 PM CrossFit
3 x 1 @ 215 lbs
7
Ben
Hanback
11:30 AM CrossFit
3 x 1 @ 185 lbs
8
Daniel
Esborg
5:00 PM CrossFit
1 x 1 @ 280 lbs
My one rep max 🦾
8
Luke
Wylie
4:00 PM CrossFit
1 x 1 @ 210 lbs
Female Clients
1
Marlowe
Hillyer
11:30 AM CrossFit
3 x 1 @ 190 lbs
2
Becca
Esborg
5:00 PM CrossFit
3 x 1 @ 165 lbs
2
jessica
white
5:00 PM CrossFit
3 x 1 @ 165 lbs
pr!
3
Colette
SavageJones
5:00 AM CrossFit
3 x 1 @ 155 lbs
3
Jordan
Wylie
6:00 AM CrossFit
3 x 1 @ 155 lbs
4
Amy
Rahn
4:00 PM CrossFit
3 x 1 @ 135 lbs
4
Brittany
Hanback
11:30 AM CrossFit
3 x 1 @ 135 lbs
4
Danielle
Frances
6:00 PM CrossFit
3 x 1 @ 135 lbs
4
Lauren
Gardner
11:30 AM CrossFit
3 x 1 @ 135 lbs
4
Ryan
Elizabeth ...
6:00 AM CrossFit
3 x 1 @ 135 lbs
5
Private
6:00 PM CrossFit
3 x 1 @ 130 lbs
6
Tori
Tesmer
5:00 AM CrossFit
3 x 1 @ 120 lbs
7
Morgan
Webb
6:00 AM CrossFit
3 x 1 @ 115 lbs
8
Shannon
Lyczkowski
6:00 PM CrossFit
3 x 1 @ 105 lbs
9
Private
4:00 PM CrossFit
3 x 1 @ 100 lbs
9
Lindsey
Garner
11:30 AM CrossFit
3 x 1 @ 100 lbs
9
Taylor Marie
Reid
4:00 PM CrossFit
3 x 1 @ 100 lbs
10
Suzette
Panton
6:00 AM CrossFit
3 x 1 @ 95 lbs
10
Tori
Lyczkowski
6:00 AM CrossFit
3 x 1 @ 95 lbs
11
Catherine
Yancy
5:00 PM CrossFit
3 x 1 @ 90 lbs
12
Kaitlyn
Ellis
7:00am CrossFit
3 x 1 @ 85 lbs
13
Kristen
Kerby Graves
6:00 AM CrossFit
1 x 1 @ 135 lbs
13
Maddison
McBurnie
5:00 PM CrossFit
1 x 1 @ 0 lbs
175
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