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Components

Back Squat

Metcon

Settings

Workout

CF - 11/15/21

A:

3:00 Bike/Row
then
3 sets
25ft walking lung
25ft duck walk
5 back squats (ascending weight)

B: Back Squat (1x 10 @ 60% 1x 8 65% 1x8 70% 1x 8 @ 75%)

C: Metcon (Time)

For time:
21 thruster 95/65
21 lateral burpee over bar
Rest :90
15 thruster
15 lateral burpee over bar
Rest 1:00
9 thruster
9 lateral burpee over bar

score includes rest

D: Metcon (No Measure)

4 sets:
50’ db front rack walking lunge; rest :30
15 double db cleans tng
Rest :90
*build each set

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

Whiteboard:

Monday, November 15, 2021

Leaderboard

Men's Back Squat
Tyler Parker	11/15/2021	1 x 8 @ 315 lbs
Alex Adkins	11/15/2021	1 x 8 @ 315 lbs
Bryant Hahnfeldt	11/15/2021	1 x 8 @ 275 lbs

Women's Back Squat
Melanie Velazquez	11/15/2021	1 x 8 @ 215 lbs
Colette SavageJones	11/15/2021	1 x 8 @ 190 lbs
Camille Cline	09/01/2015	1 x 8 @ 180 lbs

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 8 @ 315 lbs

245x10, 275-295-315x8

1

Tyler
Parker

5:00 AM CrossFit

1 x 8 @ 315 lbs

2

Mark
Miller

5:00 AM CrossFit

1 x 8 @ 305 lbs

3

Bryant
Hahnfeldt

6:00 PM CrossFit

1 x 8 @ 275 lbs

3

Janson
Moore

4:00 PM CrossFit

1 x 8 @ 275 lbs

10x225 8x245 265 275

4

Jason
Deloney

6:00 PM CrossFit

1 x 8 @ 265 lbs

225/245/255/265

4

Sam
Jones

6:00 PM CrossFit

1 x 8 @ 265 lbs

5

Tanner
Yancy

6:00 PM CrossFit

1 x 8 @ 245 lbs

6

Joel
Mason

5:00 PM CrossFit

1 x 8 @ 215 lbs

7

Cory
Rexford

5:00 PM CrossFit

1 x 8 @ 185 lbs

Final set of 8

Female Clients

1

Melanie
Velazquez

6:00 PM CrossFit

1 x 8 @ 215 lbs

2

Colette
SavageJones

5:00 AM CrossFit

1 x 8 @ 190 lbs

150; 165; 175; 190-based on 250

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 8 @ 175 lbs

4

Camille
Cline

11:30 AM CrossFit

1 x 8 @ 165 lbs

5

Kristina
Moore

5:00 PM CrossFit

1 x 8 @ 155 lbs

5

Madison
Walford

11:30 AM CrossFit

1 x 8 @ 155 lbs

5

Suzette
Panton

11:30 AM CrossFit

1 x 8 @ 155 lbs

6

Sage
West

11:30 AM CrossFit

1 x 8 @ 145 lbs

7

Laura
Kim

6:00 PM CrossFit

1 x 8 @ 135 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 8 @ 135 lbs

115, 125, 130

8

Tori
Tesmer

5:00 AM CrossFit

1 x 8 @ 130 lbs

105, 115, 125, 130 (170ish max)

9

Taylor Marie
Reid

4:00 PM CrossFit

1 x 8 @ 115 lbs

10

Kristen
Kerby Graves

5:00 PM CrossFit

1 x 8 @ 110 lbs

10

Private

7:00am CrossFit

1 x 8 @ 110 lbs

11

Zonia
Alva

7:00am CrossFit

1 x 8 @ 55 lbs