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Components

Overhead Squat

Banded Leg Curls

Back Rack Lunge

Banded Good Mornings

Metcon

Settings

Workout

05/22/17

Warm-up

A: Metcon (No Measure)

2 Rounds
30 Sec Couch Stretch Each Leg
10 leg Swings Forward/back /side/side
5 Strider stretch each leg
15 Double Bounce Air Squats
20 Jumping Lunge's

Strength

B1 : Overhead Squat (5 x 2 )

B2 : Banded Leg Curls (5 x 30 )

Extra Work

C1 : Back Rack Lunge (3 x 16 steps 135/95 )

C2 : Banded Good Mornings (3 x 25 )

Conditioning

D: Metcon (Time)

21-15-9-6-3

Front Squat 185/135
Box Jumps 24/20

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

Whiteboard:

Monday, May 22, 2017

Leaderboard

Men's Overhead Squat
Donnie Martindale	07/11/2014	1 x 1 @ 245 lbs
Juan Chavez	07/11/2014	1 x 1 @ 225 lbs
Private	01/19/2015	1 x 1 @ 205 lbs

Women's Overhead Squat
Calli Stidham	04/03/2019	1 x 1 @ 165 lbs
Jessica Ayala	01/19/2015	1 x 1 @ 135 lbs
Monica Terrell	04/03/2019	1 x 1 @ 110 lbs

Male Clients

1

Sam
King

5:30 PM CrossFit

1 x 1 @ 235 lbs

2 @ 225

2

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 230 lbs

3

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 227 lbs

4

Private

5:15 AM CrossFit

1 x 2 @ 205 lbs

4

Nicholas
Mestayer

4:30 PM CrossFit

1 x 2 @ 205 lbs

4

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 205 lbs

5

Byron
Black

6:30 PM CrossFit

5 x 2 @ 185 lbs

Switched to front squat after 1 set due to pec tear and tweak!!

5

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 185 lbs

6

Jason
Eldred

5:15 AM CrossFit

2 x 2 @ 145 lbs

7

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 125 lbs

8

Don
Kennedy

9:15 AM CrossFit

5 x 2 @ 70 lbs

9

charles
lafkoff

9:15 AM CrossFit

5 x 2 @ 55 lbs

2 x 35, 2 x 35, 2 x 35, 2 x 40, 2 x 55#

10

stalin
santiago

5:15 AM CrossFit

5 x 8 @ 35 lbs

11

Brian
Wilcox

5:15 AM CrossFit

1 x 1 @ 0 lbs

did not do. did push ups

Female Clients

1

Laura
Prinsen

5:30 PM CrossFit

1 x 2 @ 165 lbs

2

Brie
Gomez

5:15 AM CrossFit

1 x 2 @ 155 lbs

3

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 145 lbs

4

Allison
Muhlbauer

4:30 PM CrossFit

1 x 2 @ 125 lbs

4

Liz
Koehler

5:15 AM CrossFit

1 x 2 @ 125 lbs

4

Tammy
Gorgano

5:30 PM CrossFit

1 x 2 @ 125 lbs

5

Shelia
Garcia

4:30 PM CrossFit

1 x 2 @ 115 lbs

6

Bailey
Thrasher

4:30 PM CrossFit

1 x 2 @ 105 lbs

6

Leiani
Kelly

4:30 PM CrossFit

1 x 2 @ 105 lbs

6

Monica
Terrell

4:30 PM CrossFit

1 x 2 @ 105 lbs

6

Yvonne
Lima

4:30 PM CrossFit

1 x 2 @ 105 lbs

7

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 95 lbs

7

Page
Shields

9:15 AM CrossFit

1 x 2 @ 95 lbs

8

Melissa
Jacob

5:15 AM CrossFit

3 x 2 @ 85 lbs

HATE these

9

haidee
santiago

5:15 AM CrossFit

1 x 2 @ 65 lbs

10

Rosemary
Imbert

4:30 PM CrossFit

4 x 2 @ 60 lbs