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Components

Back Squat

Metcon

Settings

Workout

5.20.19

Warm Up
3x
25 Dubs
20 Lunges

Back Squat (Find 1 Rep Max)

Back Squat

Coach Tip* If you dont want to find a 1RM find a heavy 5 reps and do 5x5

Metcon (AMRAP - Reps)

2min AMRAP x3(2min rest between)
10 Front Squats
Max Cal row/Bike
Rest 5min
2min AMRAP x3(2min rest between)
10 Hang Power Cleans
Max KB Step ups

Coach Tip* Score is total cal row/bike + total step ups. Barbell reps should be unbroken and fast to maximise time for Max Reps

Cool Down
Coach led stretches

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

Whiteboard:

Monday, May 20, 2019

Male Clients

1

Wade
Memmott

8:00 am CrossFit

1 x 1 @ 315 lbs

2

Christopher
Celano

5:30 pm CrossFit

1 x 1 @ 295 lbs

3

Diego
Mateo

6:00 am CrossFit

1 x 1 @ 260 lbs

4

Eric
Resman

6:00 am CrossFit

1 x 10 @ 225 lbs

4

Ken
Saksa

6:00 am CrossFit

1 x 10 @ 225 lbs

4

Bobby
Fuentes

11:45 AM CrossFit

1 x 1 @ 225 lbs

4

David
Dore-Smith

4:30 pm CrossFit

1 x 1 @ 225 lbs

4

Troy
LyTell

4:30 pm CrossFit

1 x 1 @ 225 lbs

5

Kevin
Potter

11:45 AM CrossFit

5 x 3 @ 215 lbs

6

Robbie
Spencer

5:30 pm CrossFit

5 x 5 @ 185 lbs

7

Vince
Matchett

11:45 AM CrossFit

5 x 5 @ 155 lbs

8

Jeff
Freedman

11:45 AM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

1 x 1 @ 300 lbs

2

Jean
Schumacher

6:00 am CrossFit

1 x 1 @ 250 lbs

3

Kelly
Stakely

8:00 am CrossFit

1 x 1 @ 195 lbs

4

Ashley
Matita

11:45 AM CrossFit

1 x 1 @ 170 lbs

5

Stephanie
Warson

4:30 pm CrossFit

5 x 5 @ 145 lbs

5

Brynn
Lytell

4:30 pm CrossFit

1 x 2 @ 145 lbs

6

Laura
Paradiso

6:00 am CrossFit

1 x 1 @ 135 lbs

7

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 105 lbs

8

Amy
Carvelli

6:30 pm CrossFit

5 x 5 @ 95 lbs

9

MC
Heller

11:45 AM CrossFit

5 x 5 @ 75 lbs

10

Brittany
Whaley

11:45 AM CrossFit

5 x 5 @ 60 lbs