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Components

Power Clean

Clean Grip Deadlift

Metcon

Settings

Workout

CF - 6/30/21

A:

3 sets
:15 bike sprint (actual sprint)
5 barbell deadlifts
5 barbell hang cleans
5 elbow rotations
5 front rack reverse lunge (each leg)

B: Power Clean (5x1.1 power clean @ 75-80%; rest :10/:90)

C: Clean Grip Deadlift (4x3 @ 80-85%; rest :90)

D: Metcon (AMRAP - Rounds)

EMOM 20
1- 16/12 cal ski
2- 10-20 ghdsu
3- 15/11 cal bike
4- 12 kb swing ahap

score is out of 20, KB weight in the comments

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

Whiteboard:

Wednesday, June 30, 2021

Male Clients

1

Bryant
Hahnfeldt

6:00 PM CrossFit

5 x 2 @ 255 lbs

2

Nate
Dodd

11:30 AM CrossFit

5 x 2 @ 245 lbs

3

Alex
Adkins

11:30 AM CrossFit

5 x 2 @ 235 lbs

3

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 235 lbs

4

Daniel
Esborg

5:00 PM CrossFit

5 x 2 @ 225 lbs

4

JD
Mason

5:00 PM CrossFit

5 x 2 @ 225 lbs

4

Peter
Tiberio

5:00 PM CrossFit

5 x 2 @ 225 lbs

5

Joel
Mason

5:00 AM CrossFit

5 x 2 @ 215 lbs

6

Brady
Killion

11:30 AM CrossFit

5 x 2 @ 205 lbs

7

Chad
Oakley

6:00 PM CrossFit

5 x 2 @ 175 lbs

Trained at home

7

Dustin
Dowell

11:30 AM CrossFit

5 x 2 @ 175 lbs

155 165 165 175 175

7

Luke
Wylie

5:00 PM CrossFit

5 x 2 @ 175 lbs

8

Luke
Frauhiger

6:00 PM CrossFit

5 x 2 @ 165 lbs

9

Alan
Hutcheson

4:00 PM CrossFit

5 x 2 @ 155 lbs

9

Voncha
Reddy

7:00am CrossFit

5 x 2 @ 155 lbs

10

Sean
Smith

5:00 AM CrossFit

5 x 2 @ 145 lbs

Female Clients

1

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 145 lbs

2

Becca
Esborg

5:00 PM CrossFit

5 x 2 @ 135 lbs

2

Hannah
Russell

5:00 AM CrossFit

5 x 2 @ 135 lbs

2

Jessica
Dodd

4:00 PM CrossFit

5 x 2 @ 135 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 135 lbs

3

Amy
Rahn

4:00 PM CrossFit

5 x 2 @ 130 lbs

4

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 125 lbs

5

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 120 lbs

6

Hadley
Davenport

11:30 AM CrossFit

5 x 2 @ 115 lbs

6

Laura
Kim

6:00 PM CrossFit

5 x 2 @ 115 lbs

7

Danielle
Frances

6:00 PM CrossFit

5 x 2 @ 105 lbs

7

Private

6:00 PM CrossFit

5 x 2 @ 105 lbs

8

Jamie
Lanclos

6:00 PM CrossFit

5 x 2 @ 95 lbs

9

Madi
Wheeler

7:00am CrossFit

5 x 2 @ 90 lbs

9

Sage
West

4:00 PM CrossFit

5 x 2 @ 90 lbs

10

Ana
Thompson

4:00 PM CrossFit

5 x 2 @ 85 lbs

10

Private

7:00am CrossFit

5 x 2 @ 85 lbs

10

Susie
Bilbro

6:00 AM CrossFit

5 x 2 @ 85 lbs

10

Viviana
Gutierrez

6:00 AM CrossFit

5 x 2 @ 85 lbs

11

Lindsey
Garner

6:00 AM CrossFit

5 x 2 @ 75 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 2 @ 75 lbs

11

Tori
Lyczkowski

6:00 AM CrossFit

5 x 2 @ 75 lbs

12

Vishaka
Vinod

4:00 PM CrossFit

5 x 2 @ 65 lbs

13

Viviana
Gutierrez

6:00 AM CrossFit

5 x 2 @ 0 lbs