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Components

Squat Clean

Front Squat

Metcon

Settings

Workout

CF - 6/24/22

A:

400m run
3 sets, 3 each
clean pull
Clean high pull
muscle clean
elbow rotations
Front squats
hang squat cleans

B: Squat Clean (3x1.1.1.1 reps @ 70-75% of PC; rest :05/ :90)

C: Front Squat (6 x 2 @ 78-82 %; rest 2:00)

D: Metcon (3 Rounds for time)

GPP
3 sets:
12 clean and jerk 95/65
12 bfb
12 C2B
Rest :90

Competitor
3 sets:
12 clean and jerk 135/95
12 bfb
6 rmu
Rest :90

E: Metcon (No Measure)

Bonus Fitness / Accessory

3x 4 rope afap; rest :90
3x 30 ghdsu; rest :90

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

Whiteboard:

Friday, June 24, 2022

Male Clients

1

Bradd
Hughes

11:30 AM CrossFit

3 x 4 @ 225 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

3 x 4 @ 205 lbs

3

Gavin
Reid

4:00 PM CrossFit

4 x 4 @ 185 lbs

3

David
Olsen

6:00 AM CrossFit

3 x 4 @ 185 lbs

4

Derek
Fecteau

11:30 AM CrossFit

3 x 4 @ 175 lbs

5

Chris
Beavers

6:00 AM CrossFit

3 x 4 @ 155 lbs

5

Voncha
Reddy

6:00 AM CrossFit

3 x 4 @ 155 lbs

6

Tom
Daniel

6:00 AM CrossFit

3 x 4 @ 135 lbs

Female Clients

1

jessica
white

5:00 PM CrossFit

3 x 4 @ 135 lbs

2

Colette
SavageJones

5:00 AM CrossFit

3 x 4 @ 125 lbs

2

Melanie
Velazquez

11:30 AM CrossFit

3 x 4 @ 125 lbs

3

Ryan
Elizabeth ...

6:00 AM CrossFit

3 x 4 @ 115 lbs

4

Laura
Hall

5:00 AM CrossFit

3 x 4 @ 95 lbs

4

Morgan
Webb

11:30 AM CrossFit

3 x 4 @ 95 lbs

5

Ashleigh
Rivera

5:00 PM CrossFit

3 x 4 @ 65 lbs

6

Melinda
Henderson

6:00 AM CrossFit

3 x 4 @ 50 lbs