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Components

Front/Back Stamina Squats

Metcon

Settings

Workout

Rocket Power

Warm-up

2 Rounds:
10 PVC Pass Throughs
5 Around the Worlds
10 Banded Side Steps
5 Banded Squats
7/5 Cal Bike
Pigeon Stretch/Thoracic Stretch

Barbell Warm-Up before
metcon

Strength

Front/Back Stamina Squats

12min EMOM (6 Rounds)
Odd Minutes - 2 Front Squats
Even Minutes - 4 Back Squats
Barbell - 72% of 3-rep max back squat on both lifts.

Metcon

Metcon (Time)

21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches
115/85

https://www.youtube.com/watch?v=TL8SMp7RdXQ <<<Power Snatch
https://www.youtube.com/watch?v=pn8mqlG0nkE&t=8s <<<OHS
https://www.youtube.com/watch?v=GhxhiehJcQY <<<Squat Snatch

Core

3 rounds :
KB leg lowers x 10 total
KB hollow rocks x10
KB Russian twist x 20 total

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

Whiteboard:

Monday, August 12, 2019

Male Clients

1

David
j Myers

5:30pm CrossFit

1 x 1 @ 260 lbs

2

Kyle
Ritchie

6:00am CrossFit

1 x 2 @ 225 lbs

2

Will
Furlow

6:00am CrossFit

1 x 1 @ 225 lbs

3

Private

4:30pm CrossFit

1 x 1 @ 215 lbs

4

Bobby
Stanley

5:30pm CrossFit

1 x 1 @ 205 lbs

4

Brandon
Cook

5:30pm CrossFit

1 x 1 @ 205 lbs

4

Chris
Warren

12:00pm CrossFit

1 x 1 @ 205 lbs

4

Morgan
Batton

4:30pm CrossFit

1 x 1 @ 205 lbs

4

Stephen
Sutherland

4:30pm CrossFit

1 x 1 @ 205 lbs

4

Tyler
Messenger

8:00am CrossFit

1 x 1 @ 205 lbs

5

Rick
Kyle

6:30pm CrossFit

1 x 1 @ 195 lbs

6

Private

6:30pm CrossFit

1 x 1 @ 185 lbs

6

Curtis
Wentz

3:30pm CrossFit

1 x 1 @ 185 lbs

6

Jacob
Raymond

5:30pm CrossFit

1 x 1 @ 185 lbs

6

Marc
Williams

12:00pm CrossFit

1 x 1 @ 185 lbs

Went off 3RM front squat

7

Jackson
Cramer

3:30pm CrossFit

1 x 1 @ 170 lbs

8

Aaron
Thomas

4:30pm CrossFit

1 x 4 @ 165 lbs

8

Eric
Pethtel

4:30pm CrossFit

1 x 1 @ 165 lbs

8

Shawn
Grushecky

4:30pm CrossFit

1 x 1 @ 165 lbs

9

Kevin
Hall

5:30pm CrossFit

11 x 6 @ 155 lbs

10

Aaron
Frymier

5:30pm CrossFit

1 x 1 @ 145 lbs

10

Guadalupe
Leon

7:30pm CrossFit

1 x 1 @ 145 lbs

11

nathan
kinsley

7:30pm CrossFit

1 x 1 @ 135 lbs

12

Robert
Stansbury

5:30pm CrossFit

1 x 4 @ 125 lbs

12

Bill
Rutherford

6:00am CrossFit

1 x 1 @ 125 lbs

13

Jeff
Martucci

6:00am CrossFit

1 x 1 @ 95 lbs

Female Clients

1

Teresa
Stire

12:00pm CrossFit

1 x 1 @ 200 lbs

💀💀💀

2

Meghan
Phillips

8:00am CrossFit

1 x 1 @ 155 lbs

3

Bri
Kocher

6:30pm CrossFit

1 x 1 @ 145 lbs

4

Betsy
Johns

6:00am CrossFit

1 x 1 @ 143.25 lbs

5

Brandi
Naylor

8:00am CrossFit

1 x 1 @ 140 lbs

6

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 135 lbs

6

Amelia
Brugnoli

12:00pm CrossFit

1 x 1 @ 135 lbs

6

kayla
burgess

6:00am CrossFit

1 x 1 @ 135 lbs

7

chelsea
workman

4:30pm CrossFit

1 x 2 @ 115 lbs

7

Ellen
Linscheid

5:30pm CrossFit

1 x 1 @ 115 lbs

7

Kalyn
Noechel

5:30pm CrossFit

1 x 1 @ 115 lbs

7

Phylicia
Hixson

5:30pm CrossFit

1 x 1 @ 115 lbs

8

Haley
Summerfield

6:00am CrossFit

1 x 1 @ 105 lbs

8

zahira
reyes

7:30pm CrossFit

1 x 1 @ 105 lbs

9

Kayla
Brand

8:00am CrossFit

1 x 1 @ 95 lbs

9

Kelsey
Murray

12:00pm CrossFit

1 x 1 @ 95 lbs

10

Nicoletta
Ciampa

8:00am CrossFit

6 x 6 @ 85 lbs

10

April
Marshalek

4:30pm CrossFit

1 x 1 @ 85 lbs

10

Cindy
Victor

6:30pm CrossFit

1 x 1 @ 85 lbs

10

Gabrielle
Riggleman

3:30pm CrossFit

1 x 1 @ 85 lbs

11

Rebecca
Stansbury

6:00am CrossFit

6 x 4 @ 60 lbs