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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
CrossFit - Fri, Sep 20 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30 AM CrossFit
9:30 AM CrossFit
CrossFit: 12:00 PM
4:00 PM CrossFit
Online CrossFit: 10:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
24 (17/7)
Workout
CrossFit - Fri, Sep 20
Back Squat (5 x1 Build to a heavy single maintaining quality movement with full depth and full extension.)
Back Squat
Metcon (Time)
15-12-9
C2B
HSPU
Box Jumps or Step-ups
400m Run after each round
RX Pull-ups and DB S2OH 35/20
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Friday, September 20, 2024
Male Clients
1
Private
5:30 AM CrossFit
1 x 1 @ 385 lbs
2
Richard
Jackson
4:00 PM CrossFit
1 x 1 @ 360 lbs
3
Nate
Henderson
9:30 AM CrossFit
1 x 1 @ 325 lbs
3
Payton
Brozart
4:00 PM CrossFit
1 x 1 @ 325 lbs
fail at 345, lifters may have hurt performance today... or the 10...
4
Al
Regdos
Online CrossFit: 10:00 PM
1 x 1 @ 300 lbs
4
Brad
Topper
8:30 AM CrossFit
1 x 1 @ 300 lbs
5
Jackson
Rollins
CrossFit: 12:00 PM
1 x 1 @ 295 lbs
Failed 325
6
Darius
Nouri
8:30 AM CrossFit
1 x 1 @ 275 lbs
6
Hap
Clayton
8:30 AM CrossFit
1 x 1 @ 275 lbs
7
Alex
Kalouris
4:00 PM CrossFit
1 x 1 @ 225 lbs
7
Brent
Miller
8:30 AM CrossFit
1 x 1 @ 225 lbs
7
Johnny
Quilla
8:30 AM CrossFit
1 x 1 @ 225 lbs
7
King
of Verdict ...
CrossFit: 12:00 PM
1 x 1 @ 225 lbs
8
Ken
Buckstad
6:30 AM CrossFit
1 x 1 @ 205 lbs
9
Tom
Dippolito
9:30 AM CrossFit
5 x 1 @ 195 lbs
10
Joe
Coyazo
CrossFit: 12:00 PM
1 x 1 @ 175 lbs
11
Kermit
Bolick
5:30 AM CrossFit
1 x 1 @ 165 lbs
Female Clients
1
Julianne
Dolan
8:30 AM CrossFit
1 x 1 @ 285 lbs
2
Jill
Olinger
CrossFit: 12:00 PM
1 x 1 @ 216 lbs
3
Kodie
Cozart
4:00 PM CrossFit
1 x 1 @ 205 lbs
3
Sabrina
4:00 PM CrossFit
1 x 1 @ 205 lbs
3
Teeter
Miller
8:30 AM CrossFit
1 x 1 @ 205 lbs
4
Eileen
Henderson
Online CrossFit: 10:00 PM
1 x 1 @ 150 lbs
5
Molly
Bobo
8:30 AM CrossFit
1 x 1 @ 125 lbs
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