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Components

Back Squat

Metcon

Settings

Workout

1/20/20

Weightlifting

Back Squat (Build to a heavy set of 5)

Back Squat

Warm-up
5 Reps @ 50%
4 Reps @ 60%
3 Reps @ 70%
1 Rep @ 75%
1 Rep @ 80%
1 Rep @ 85%
1 Rep @ 90%
…
Build to Heavy 5

Metcon

Metcon (Time)

7 Rounds:
5 C2B
6 OHS (115/85)
7 Power Cleans (115/85)

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

Whiteboard:

Monday, January 20, 2020

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 5 @ 345 lbs

2

Kyle
Baker

5:30 AM CrossFit

1 x 5 @ 335 lbs

3

Stephen
Kent

6:30 PM CrossFit

1 x 5 @ 315 lbs

4

Private

5:30 PM CrossFit

1 x 5 @ 300 lbs

5

Ryan
Snitker

4:00 PM CrossFit

1 x 5 @ 295 lbs

6

Danny
Eckard

9:30 AM CrossFit

1 x 5 @ 285 lbs

7

Hap
Clayton

8:30AM CrossFit Class

1 x 5 @ 275 lbs

8

Darius
Nouri

4:00 PM CrossFit

1 x 5 @ 260 lbs

9

Roger
Mason

6:30 PM CrossFit

1 x 5 @ 255 lbs

10

Alto
Shambles

8:30AM CrossFit Class

1 x 5 @ 245 lbs

10

Brent
Miller

8:30AM CrossFit Class

1 x 5 @ 245 lbs

11

Jay
Parkhurst

5:30 PM CrossFit

1 x 5 @ 235 lbs

12

Colby
Wollak

12:00 PM CrossFit

1 x 5 @ 225 lbs

12

Josh
Roberts

5:30 PM CrossFit

1 x 5 @ 225 lbs

12

Lanny
Natoli

5:30 PM CrossFit

1 x 5 @ 225 lbs

13

Rj
colichio

9:30 AM CrossFit

1 x 5 @ 215 lbs

14

Eric
Olinger

12:00 PM CrossFit

1 x 5 @ 206 lbs

15

David
Fero

12:00 PM CrossFit

1 x 5 @ 195 lbs

15

Johnny
Quilla

12:00 PM CrossFit

1 x 5 @ 195 lbs

15

King
of Verdict ...

12:00 PM CrossFit

1 x 5 @ 195 lbs

16

Bernard
Tripp

6:30 AM CrossFit

1 x 5 @ 175 lbs

16

Mike
Alfred

5:30 AM CrossFit

1 x 5 @ 175 lbs

16

Paul
Rafferty

5:30 AM CrossFit

1 x 5 @ 175 lbs

17

Chris
Hemrick

8:30AM CrossFit Class

1 x 5 @ 165 lbs

1 rep

17

Jim
Tuttle

6:30 AM CrossFit

1 x 5 @ 165 lbs

17

Joey
Hager

5:30 AM CrossFit

1 x 5 @ 165 lbs

18

Mike
DeBeauvernet

4:00 PM CrossFit

1 x 5 @ 150 lbs

19

DREW
COLLINS

5:30 PM CrossFit

1 x 5 @ 125 lbs

20

Brayden
Conrad

12:00 PM CrossFit

1 x 5 @ 95 lbs

21

Zeno
Moore

12:00 PM CrossFit

1 x 5 @ 80 lbs

22

Ben
Mustian

12:00 PM CrossFit

1 x 5 @ 65 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 5 @ 245 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

1 x 5 @ 210 lbs

3

Emma
Mason

8:30AM CrossFit Class

1 x 5 @ 200 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 5 @ 200 lbs

4

Myra
Harmon

9:30 AM CrossFit

1 x 5 @ 175 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 5 @ 165 lbs

5

Katie
Tuttle

12:00 PM CrossFit

1 x 5 @ 165 lbs

got 3@175

6

Cindy
Orr

9:30 AM CrossFit

1 x 5 @ 145 lbs

6

Erin
Schneider

5:30 PM CrossFit

1 x 5 @ 145 lbs

6

JULIA
SILVA

5:30 PM CrossFit

1 x 5 @ 145 lbs

7

Angie
Clayton

12:00 PM CrossFit

1 x 5 @ 135 lbs

7

Lauran
Stump

8:30AM CrossFit Class

1 x 5 @ 135 lbs

7

Leslie
Auton

6:30 PM CrossFit

1 x 5 @ 135 lbs

7

Maggie
Gaspar

6:30 PM CrossFit

1 x 5 @ 135 lbs

8

Allison
Farar

6:30 PM CrossFit

1 x 5 @ 125 lbs

8

Jacki
Collins

5:30 AM CrossFit

1 x 5 @ 125 lbs

8

Nikki
Stewart

4:00 PM CrossFit

1 x 5 @ 125 lbs

9

chelsea
snitker

4:00 PM CrossFit

1 x 5 @ 115 lbs

10

Kelly
Nouri

5:30 PM CrossFit

1 x 5 @ 105 lbs

11

Cindy
Mustian

12:00 PM CrossFit

1 x 5 @ 95 lbs

12

Mary
Rafferty

5:30 AM CrossFit

1 x 5 @ 85 lbs

13

Emily
Wagner

9:30 AM CrossFit

3 x 5 @ 30 lbs