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Back Squat

Fran

Metcon

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Workout

Wednesday

Strength

Back Squat

Back Squat

Pausing Back Squat
5 Sets of 2

8 Second Pause in Bottom. Sets: 50-53-56-59-62%

*Rest as needed between sets, aiming to keep it to 2:00 or less.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

This workout is Rx today.

Metcon (Time)

21-15-9
Thrusters 115/80
C2B Pull-Ups

This workout is the Rx+ option today.

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

Whiteboard:

Wednesday, January 02, 2019

Male Clients

1

Jim
Anderson

3:30 PM CrossFit

1 x 2 @ 255 lbs

2

Mark
Barnhart

3:30 PM CrossFit

1 x 2 @ 225 lbs

3

John
O'Keefe

12:15 PM CrossFit

1 x 2 @ 215 lbs

4

Private

5:30 PM CrossFit

1 x 2 @ 185 lbs

4

Kevin
Gilbert

8:15 AM CrossFit

1 x 2 @ 185 lbs

4

Sylvain
Thibault

5:30 PM CrossFit

1 x 2 @ 185 lbs

5

Private

6:00 AM CrossFit

1 x 2 @ 180 lbs

6

Doug
Kittelsen

8:15 AM CrossFit

1 x 2 @ 170 lbs

6

scott
sabina

8:15 AM CrossFit

1 x 2 @ 170 lbs

7

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 165 lbs

8 sec pause at bottom

8

John
Williamson

5:30 PM CrossFit

1 x 2 @ 155 lbs

8

Michael
Leonard

5:30 PM CrossFit

1 x 2 @ 155 lbs

9

Chris
Bowen

9:30 AM CrossFit

1 x 2 @ 150 lbs

10

ed
roy

5:30 PM CrossFit

1 x 2 @ 145 lbs

10

Kevin
Lacjak

4:30 PM CrossFit

1 x 2 @ 145 lbs

11

Dan
Meller

12:15 PM CrossFit

1 x 2 @ 135 lbs

12

Connor
Culligan

5:30 PM CrossFit

1 x 2 @ 115 lbs

12

Keith
Davis

6:00 AM CrossFit

1 x 2 @ 115 lbs

12

The
Kyle Stults

12:15 PM CrossFit

1 x 2 @ 115 lbs

13

paul
lacjak

4:30 PM CrossFit

1 x 2 @ 105 lbs

14

Dan
Lincoln

6:00 AM CrossFit

1 x 2 @ 80 lbs

15

Matthew
Culligan

5:30 PM CrossFit

1 x 2 @ 50 lbs

16

Don
Ward

4:30 PM CrossFit

1 x 2 @ 40 lbs

Female Clients

1

Angie
O'Keefe

12:15 PM CrossFit

1 x 2 @ 115 lbs

1

Sarah
Guillaudeu

12:15 PM CrossFit

1 x 2 @ 115 lbs

2

Christina
Griggs

4:30 PM CrossFit

1 x 2 @ 110 lbs

2

Kristin
Head

6:00 AM CrossFit

1 x 2 @ 110 lbs

3

Elise
Matheny

9:30 AM CrossFit

1 x 2 @ 105 lbs

3

Lia
Christians

8:15 AM CrossFit

1 x 2 @ 105 lbs

3

Susan
McDonald

4:30 PM CrossFit

1 x 2 @ 105 lbs

4

Karin
Thomsen

12:15 PM CrossFit

1 x 2 @ 95 lbs

4

Maya
Gonzales

3:30 PM CrossFit

1 x 2 @ 95 lbs

4

Teri
Heines

8:15 AM CrossFit

1 x 2 @ 95 lbs

5

Cathie
Nicholson

3:30 PM CrossFit

1 x 2 @ 90 lbs

5

Jessica
Norris

3:30 PM CrossFit

1 x 2 @ 90 lbs

6

Ann-Marie
whittington

5:30 PM CrossFit

1 x 2 @ 85 lbs

6

Erica
Thibault

5:30 PM CrossFit

1 x 2 @ 85 lbs

6

Kathy
Griffiths

8:15 AM CrossFit

1 x 2 @ 85 lbs

6

MaryBeth
Price

8:15 AM CrossFit

1 x 2 @ 85 lbs

7

Amanda
Spungin

9:30 AM CrossFit

1 x 2 @ 65 lbs

7

Vicki
Spicer

8:15 AM CrossFit

1 x 2 @ 65 lbs

8

Hallie
Ward

4:30 PM CrossFit

1 x 2 @ 45 lbs