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Components

Front Squat

Metcon

Settings

Workout

11/20/20

A:

3 sets
15 cal bike
10 Elbow rotations
5 front squats with ascending weight

B: Front Squat (3x2-3 @ 80-85%; rest 2:00)

Front Squat

C: Metcon (3 Rounds for time)

3 sets:
24 TTB
24 alt db snatch (50/35)
24 HSPU
50’ hsw
Rest 1:1

scales
TTB - Knee to elbow, Kmee raises, toes to rig
HSPU - Add abmats, off box, hrpu
HSWALK - :30 hs hold

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

Whiteboard:

Friday, November 20, 2020

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 305 lbs

2

Alex
Adkins

5:00 AM CrossFit

3 x 3 @ 255 lbs

3

Geof
Vickers

6:00 AM CrossFit

3 x 3 @ 205 lbs

4

Dustin
Dowell

12:30 PM CrossFit

3 x 3 @ 195 lbs

3 x 185 3 x 185 3 x 195

5

Mark
McKnight

5:00 AM CrossFit

3 x 3 @ 185 lbs

5

Mitchell
Bilbro

4:00 PM CrossFit

3 x 3 @ 185 lbs

6

Cory
Rexford

5:00 PM CrossFit

3 x 3 @ 165 lbs

7

Chris
Walters

12:30 PM CrossFit

3 x 3 @ 155 lbs

8

Robert
Carpenter

7:00am CrossFit

3 x 3 @ 135 lbs

9

Chris
Beavers

6:00 AM CrossFit

2 x 3 @ 155 lbs

Female Clients

1

Melanie
Velazquez

5:00 PM CrossFit

3 x 3 @ 185 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 165 lbs

3

Jessica
Dodd

4:00 PM CrossFit

3 x 3 @ 145 lbs

3

Lauren
McKnight

5:00 AM CrossFit

3 x 3 @ 145 lbs

4

Flor
Jalikis

5:00 AM CrossFit

3 x 3 @ 135 lbs

5

Jordan
Wylie

6:00 AM CrossFit

3 x 3 @ 130 lbs

6

Susie
Bilbro

6:00 AM CrossFit

3 x 3 @ 115 lbs

7

Tayler
Saunders

5:00 PM CrossFit

3 x 3 @ 105 lbs

8

Pamela
Do

7:00am CrossFit

3 x 3 @ 95 lbs

9

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 2 @ 115 lbs