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Components

Back Squat

GHR's

Reverse BB Lunge

Plate Pushes

Metcon

Settings

Workout

04/10/17

Warm-up

A: Metcon (No Measure)

2 Rounds

20 BB Good Mornings 95/65
15 Straight Leg DL 135/95
10 GHD Sit Ups
10 Toes 2 Bar

Strength

B1: Back Squat (5 x 2 )

B2: GHR's (5 x 6-8 )

Extra Work

C1: Reverse BB Lunge (3 x 16 95/65)

C2: Plate Pushes (5 x down & back AFAP)

Conditioning

D: Metcon (Time)

3 Rounds

8 Front Squat 185/135
15 Burpees' Over Bar
30 Double Unders (100 singles)

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

Whiteboard:

Monday, April 10, 2017

Leaderboard

Men's Back Squat
Juan Chavez	09/14/2020	1 x 1 @ 485 lbs
Donnie Martindale	04/01/2019	1 x 1 @ 440 lbs
Justin Stidham	08/04/2015	1 x 1 @ 415 lbs

Women's Back Squat
Megan Roberts	08/23/2021	1 x 1 @ 255 lbs
Rosemary Imbert	01/27/2020	1 x 1 @ 246 lbs
Sarah Martindale	09/14/2020	1 x 1 @ 245 lbs

Male Clients

1

Justin
Stidham

5:15 AM CrossFit

1 x 2 @ 315 lbs

2

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 305 lbs

3

Michael
Carney

5:15 AM CrossFit

1 x 2 @ 300 lbs

4

Ricky
Calderon

5:30 PM CrossFit

1 x 2 @ 295 lbs

5

Private

5:15 AM CrossFit

1 x 2 @ 285 lbs

5

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 285 lbs

had to take it easy ran 13.1 miles yesterday

6

Jason
Eldred

5:30 PM CrossFit

3 x 2 @ 275 lbs

6

Bryan
Steuer

5:30 PM CrossFit

1 x 2 @ 275 lbs

6

Brian
Wilcox

5:15 AM CrossFit

1 x 1 @ 275 lbs

7

Byron
Black

6:30 PM CrossFit

5 x 2 @ 225 lbs

225 max, attempted 235# but ditched bar

7

Bill
Thompson

6:30 PM CrossFit

2 x 2 @ 225 lbs

7

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 225 lbs

7

John
Koehler

9:15 AM CrossFit

1 x 2 @ 225 lbs

8

Anil
Hussain

5:30 PM CrossFit

1 x 2 @ 205 lbs

9

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 195 lbs

10

charles
lafkoff

9:15 AM CrossFit

5 x 2 @ 175 lbs

2 @ 65, 2 @ 95, 2 @ 135, 2 @ 155, 2 @ 175#

11

Don
Kennedy

9:15 AM CrossFit

5 x 2 @ 105 lbs

12

mario
cortes

6:30 PM CrossFit

2 x 20 @ 95 lbs

Female Clients

1

Melissa
Jacob

4:30 PM CrossFit

2 x 2 @ 255 lbs

1

Shelia
Garcia

4:30 PM CrossFit

1 x 2 @ 255 lbs

2

Lindsey
Martin

4:30 PM CrossFit

2 x 2 @ 205 lbs

3

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 195 lbs

4

Brie
Gomez

4:30 PM CrossFit

1 x 2 @ 190 lbs

in the am- sooo sore

5

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 185 lbs

5

Liz
Koehler

5:15 AM CrossFit

1 x 1 @ 185 lbs

6

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 175 lbs

7

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 155 lbs

7

Yvonne
Lima

4:30 PM CrossFit

1 x 2 @ 155 lbs

8

Angie
Gorman

9:15 AM CrossFit

1 x 2 @ 135 lbs

8

Page
Shields

9:15 AM CrossFit

1 x 2 @ 135 lbs

9

Private

5:15 AM CrossFit

3 x 2 @ 50 lbs