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Components

Back Squat

Dumpster Diving

Settings

WOD

Dumpster Diving

Strength

Back Squat (5x5 (3min rest))

Workout of the Day

Dumpster Diving (Time)

10 Rounds
6 Strict Ring Dips
12 Wallballs 30/20
16 Walking Lunges

Extra Work

Aerobic Recovery
Rowing
2:00 Easy Pace (55-65%)
1:00 Moderate Pace (65-75%)
30 sec High Pace (75-85%)
1:00 Rest
x 4
(see NOTES for specifics)

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

Whiteboard:

Friday, July 19, 2019

Athletes:

Leaderboard

Back Squat
Mike Montgomery		1 x 5 @ 275 lbs

Athletes

1

Eric
scanlon

5:30 AM CrossFit

1 x 5 @ 265 lbs

185, 235, 255

2

Derick
Brown

5:30 AM CrossFit

1 x 5 @ 235 lbs

135, 185, 215, 235, 185, 135

2

Scott
Hanks

5:30 PM Crossfit

1 x 5 @ 235 lbs

3

Marie
Lozier

9:30 AM CrossFit

2 x 5 @ 195 lbs

4

alan
roe

5:30 AM CrossFit

1 x 5 @ 185 lbs

5 ea. 125/135/145/155/165/175/185

5

Laura
Watson

5:30 PM Crossfit

1 x 5 @ 175 lbs

115, 135, 155

5

Melanie
Bauer

9:30 AM CrossFit

1 x 5 @ 175 lbs

6

Kate
Williams

9:30 AM CrossFit

1 x 5 @ 165 lbs

New lifters

7

Kim
Grossarth

5:30 AM CrossFit

1 x 5 @ 155 lbs

7

Melissa
Greene

5:30 AM CrossFit

1 x 5 @ 155 lbs

7

Valerie
Christ

9:30 AM CrossFit

1 x 5 @ 155 lbs

plus 175 1/4 squat

8

Amanda
Schaeffer

9:30 AM CrossFit

4 x 5 @ 135 lbs

8

Adonia
Garvin

5:30 AM CrossFit

1 x 5 @ 135 lbs

8

Constance
McMullen

9:30 AM CrossFit

1 x 5 @ 135 lbs

8

Sarah
Wooten

5:30 AM CrossFit

1 x 5 @ 135 lbs

9

Mindy
Montgomery

9:30 AM CrossFit

4 x 5 @ 130 lbs

10

Ana
Catalan

9:30 AM CrossFit

1 x 5 @ 125 lbs

11

Carrie
Free

5:30 AM CrossFit

4 x 5 @ 115 lbs

1x95

11

Melanie
McMullen

5:30 AM CrossFit

4 x 5 @ 115 lbs

11

Paula
Hoak

5:30 AM CrossFit

1 x 5 @ 115 lbs

1x5@@65 1x5@85 1x5@105

12

Jessica
Goss

9:30 AM CrossFit

1 x 5 @ 95 lbs

13

Joseph
Nickle

9:30 AM CrossFit

4 x 5 @ 75 lbs

45-75 - just learning form

14

Margit
Pruett

5:30 AM CrossFit

1 x 5 @ 55 lbs

15

Crystal
Nickle

9:30 AM CrossFit

1 x 5 @ 45 lbs

16

kelli
bowler

9:30 AM CrossFit

1 x 3 @ 165 lbs