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Components

Back Squat w/ chain

Banded Leg Curls

Reverse BB Lunge

DB Vertical Jumps

Metcon

Settings

WOD

07/24/17

Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rounds

10 DB RDL's
15 Jumping Air Squats
20 GHD Sit Ups

Strength

B1 : Back Squat w/ chain (5 x 6 )

B2 : Banded Leg Curls (5 x 35 )

Extra Work

C1 : Reverse BB Lunge (3 x 10 Steps 135/95 )

C2: DB Vertical Jumps (3 x 6 Jumps Max Height Every Jump )

DB in each hand 35/20

Conditioning

D: Metcon (Time)

3 Rounds

10 Power Cleans 135/95
16 Front Rack Lunge's 135/95
20 Burpee's Over Bar

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

Whiteboard:

Monday, July 24, 2017

Leaderboard

Men's Back Squat w/ chain
No male leaders to show...

Women's Back Squat w/ chain
No female leaders to show...

Male Athletes

1

Sam
King

4:30 PM CrossFit

1 x 6 @ 345 lbs

2

Nicholas
Mestayer

4:30 PM CrossFit

1 x 6 @ 305 lbs

3

Cody
Williams

4:30 PM CrossFit

1 x 5 @ 275 lbs

4

Adam
Aldred

9:15 AM CrossFit

1 x 6 @ 225 lbs

4

Willie
Ramos

6:30 PM CrossFit

1 x 6 @ 225 lbs

2x40# chains

5

jason
hull

9:15 AM CrossFit

5 x 6 @ 185 lbs

5

Josh
Martin

4:30 PM CrossFit

1 x 6 @ 185 lbs

w/ big chains

5

Trey
Forbes

9:15 AM CrossFit

1 x 6 @ 185 lbs

heavy chain

6

Brian
Wilcox

5:15 AM CrossFit

1 x 6 @ 175 lbs

with big chain

6

Jamie
Anderson

5:15 AM CrossFit

1 x 6 @ 175 lbs

6

Anil
Hussain

5:30 PM CrossFit

1 x 5 @ 175 lbs

7

David
Carter

4:30 PM CrossFit

5 x 6 @ 115 lbs

7

stalin
santiago

5:15 AM CrossFit

5 x 6 @ 115 lbs

chain

7

Brian
Cresswell

9:15 AM CrossFit

1 x 6 @ 115 lbs

8

Don
Kennedy

9:15 AM CrossFit

5 x 6 @ 75 lbs

9

Charles
Lafkoff

9:15 AM CrossFit

5 x 6 @ 65 lbs

+the weight of the chain

Female Athletes

1

Laura
Prinsen

4:30 PM CrossFit

1 x 6 @ 275 lbs

wt includes chains

2

Andrea
Bruti

5:30 PM CrossFit

1 x 6 @ 175 lbs

245# with chains

2

Melissa
Jacob

5:15 AM CrossFit

1 x 6 @ 175 lbs

Big chain

2

Shelia
Garcia

4:30 PM CrossFit

1 x 6 @ 175 lbs

3

Emma
Knowles

5:30 PM CrossFit

1 x 6 @ 145 lbs

3

Lindsey
Martin

5:30 PM CrossFit

1 x 6 @ 145 lbs

3

Rosemary
Imbert

9:15 AM CrossFit

1 x 6 @ 145 lbs

Heavier chain

4

Annie
Fletcher

9:15 AM CrossFit

1 x 6 @ 135 lbs

4

Liz
Koehler

9:15 AM CrossFit

1 x 6 @ 135 lbs

big chain

5

Jessica
Ayala

9:15 AM CrossFit

1 x 6 @ 125 lbs

5

Katie
Wright

9:15 AM CrossFit

1 x 6 @ 125 lbs

spot from allison

6

brittany
bickford

5:30 PM CrossFit

1 x 6 @ 115 lbs

6

Jaye
Bateman

9:15 AM CrossFit

1 x 6 @ 115 lbs

plus chain

7

Monica
Terrell

4:30 PM CrossFit

1 x 6 @ 105 lbs

60lbs chain

8

Brenda
Andrews

9:15 AM CrossFit

1 x 6 @ 75 lbs

Bar with chains