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Back Squat

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Workout

Wednesday

Strength

Back Squat (5×2)

Back Squat

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

Set 1: 60%
Set 2: 62%
Set 3: 64%
Set 4: 66%
Set 5: 68-70% Depending on feel

Metcon

Metcon (No Measure)

5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50's/35's)
12 Handstand Push-ups

Scale Rope Climbs to 10 Strict Pull-ups
Use a 20" box for step-ups

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

Whiteboard:

Wednesday, January 30, 2019

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

1 x 2 @ 275 lbs

2

3
Pete

5:30 PM CrossFit

1 x 2 @ 247.5 lbs

:)

3

John
O'Keefe

4:30 PM CrossFit

1 x 2 @ 245 lbs

4

Kevin
Gilbert

9:30 AM CrossFit

1 x 2 @ 210 lbs

5

Benjamin
Head

12:15 PM CrossFit

1 x 2 @ 195 lbs

6

Brian
Johnson

4:30 PM CrossFit

1 x 2 @ 185 lbs

6

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 185 lbs

7 sec negative, 3 sec pause

6

Private

6:00 AM CrossFit

1 x 2 @ 185 lbs

7

John
Williamson

12:15 PM CrossFit

1 x 2 @ 175 lbs

8

Jay
Griggs

9:30 AM CrossFit

1 x 2 @ 170 lbs

9

Doug
Kittelsen

8:15 AM CrossFit

1 x 2 @ 165 lbs

9

Jamie
Price

6:00 AM CrossFit

1 x 2 @ 165 lbs

10

Keith
Davis

5:30 PM CrossFit

1 x 2 @ 145 lbs

11

Matt
Bachus

8:15 AM CrossFit

1 x 2 @ 135 lbs

12

John
Hays

9:30 AM CrossFit

1 x 2 @ 115 lbs

13

Dan
Lincoln

6:00 AM CrossFit

1 x 2 @ 105 lbs

Female Clients

1

Jami
Cheateaux

12:15 PM CrossFit

1 x 2 @ 145 lbs

2

Christina
Griggs

5:30 PM CrossFit

1 x 2 @ 140 lbs

3

Angie
O'Keefe

6:00 AM CrossFit

1 x 2 @ 125 lbs

4

Sarah
Guillaudeu

6:00 AM CrossFit

1 x 2 @ 120 lbs

5

Ariadna
Lira Ang

9:30 AM CrossFit

1 x 2 @ 115 lbs

5

Elise
Matheny

9:30 AM CrossFit

1 x 2 @ 115 lbs

5

Johana
Matuskova

9:30 AM CrossFit

1 x 2 @ 115 lbs

6

Jessica
Lessig

12:15 PM CrossFit

1 x 2 @ 110 lbs

6

Kristin
Head

6:00 AM CrossFit

1 x 2 @ 110 lbs

6

Kristina
Barnhart

6:00 AM CrossFit

1 x 2 @ 110 lbs

7

Jaime
DuBois

3:30 PM CrossFit

1 x 2 @ 105 lbs

7

Sage
Schoenfeld

6:00 AM CrossFit

1 x 2 @ 105 lbs

8

Kerry
Riefenberg

3:30 PM CrossFit

1 x 2 @ 100 lbs

9

Maya
Gonzales

3:30 PM CrossFit

1 x 2 @ 95 lbs

9

Zoe
Bergner

8:15 AM CrossFit

1 x 2 @ 95 lbs

10

Holly
Oglesby

9:30 AM CrossFit

1 x 2 @ 85 lbs

10

Karin
Thomsen

5:30 PM CrossFit

1 x 2 @ 85 lbs

10

Liz
Krupa

8:15 AM CrossFit

1 x 2 @ 85 lbs

10

MaryBeth
Price

8:15 AM CrossFit

1 x 2 @ 85 lbs

11

Dana
Bossert

8:15 AM CrossFit

1 x 2 @ 75 lbs

11

Vicki
Spicer

8:15 AM CrossFit

1 x 2 @ 75 lbs

12

kathy
long

8:15 AM CrossFit

1 x 2 @ 70 lbs

13

Hallie
Ward

4:30 PM CrossFit

1 x 2 @ 55 lbs