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Components

Overhead Squat

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 3/24/21

A:

10 min easy warm up
1:00 machine
5 push up + :10 straight arm plank
10 single arm db ohs (5/5 each side )

B: Overhead Squat (5x3-5 up to 85% ; rest 2:00)

C: Clean Grip Deadlift (2x15 cg deadlift @55-65%; rest :90 )

D: Metcon (Time)

GPP and Competitor

5 rounds for time:
20/15 cal row
20 push up
20 sit ups

E: Metcon (No Measure)

Accessory

3 sets:
15 hspu
10 single arm ring row each side
:30 hollow body rock
rest :30

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

Whiteboard:

Wednesday, March 24, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 5 @ 205 lbs

135x2, 185, 205, 230

2

_Stuart
Chandler

4:00 PM CrossFit

5 x 5 @ 155 lbs

125x2 ,155, 165, 175

2

Burt
Powers

5:00 AM CrossFit

5 x 5 @ 155 lbs

2

Geoff
Cottrill

6:00 AM CrossFit

5 x 5 @ 155 lbs

3

Andy
Wegman

6:00 PM CrossFit

5 x 5 @ 145 lbs

4

Brady
Killion

12:30 PM CrossFit

5 x 5 @ 135 lbs

5

Clayton
Buescher

4:00 PM CrossFit

5 x 5 @ 115 lbs

5

Drew
Snipes

11:30 AM CrossFit

5 x 5 @ 115 lbs

95, 105, 115, 125, 135

6

Tom
Daniel

5:00 PM CrossFit

5 x 5 @ 95 lbs

2@85 + 3@95

7

Ben
Hanback

12:30 PM CrossFit

5 x 5 @ 35 lbs

8

Dani
Urcuyo

5:00 PM CrossFit

5 x 3 @ 255 lbs

205(5)-225-235-245-255

8

Dustin
Dowell

12:30 PM CrossFit

5 x 3 @ 145 lbs

115 125 135 145

8

Matt
Blackburn

5:00 AM CrossFit

5 x 3 @ 165 lbs

8

Wade
Kilgore

6:00 AM CrossFit

5 x 3 @ 175 lbs

8

Ryan
Holman

5:00 PM CrossFit

3 x 5 @ 135 lbs

8

Luke
Wylie

4:00 PM CrossFit

1 x 3 @ 125 lbs

Female Clients

1

Christina
Chandler

5:00 AM CrossFit

5 x 5 @ 135 lbs

105x2, 115, 125, 135

1

Hannah
Russell

5:00 AM CrossFit

5 x 5 @ 135 lbs

2

Debra
Stabler

5:00 PM CrossFit

5 x 5 @ 130 lbs

3

Jessica
Dodd

4:00 PM CrossFit

5 x 5 @ 105 lbs

3@95; 2@105

3

Lauren
McKnight

6:00 AM CrossFit

5 x 5 @ 105 lbs

4

chelsea
trail

7:00am CrossFit

5 x 5 @ 85 lbs

4

Destinee
Johnson

7:00am CrossFit

5 x 5 @ 85 lbs

4

Jordan
Wylie

6:00 AM CrossFit

5 x 5 @ 85 lbs

5

Morgan
Webb

4:00 PM CrossFit

5 x 5 @ 75 lbs

6

Catherine
Yancy

5:00 PM CrossFit

5 x 5 @ 55 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 5 @ 45 lbs

8

Susie
Bilbro

6:00 AM CrossFit

5 x 4 @ 75 lbs

8

Colette
SavageJones

6:00 AM CrossFit

5 x 3 @ 105 lbs

8

Hadley
Davenport

12:30 PM CrossFit

5 x 3 @ 90 lbs

8

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 3 @ 75 lbs

8

Kristina
Moore

5:00 PM CrossFit

5 x 3 @ 105 lbs

95x2, 100x2, 105x1

8

Sage
West

12:30 PM CrossFit

5 x 3 @ 70 lbs

2@65; 3@70

8

Carrie
Grueter

5:00 AM CrossFit

4 x 5 @ 95 lbs

no ⭐

8

Flor
Jalikis

5:00 AM CrossFit

1 x 5 @ 75 lbs

Up to 75#