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Back Squat

Metcon

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Workout

Monday WOD

Back Squat (4 x :45 max effort back squats 185/115#)

Back Squat

Complete 4 x :45 max effort back squat sets at 185/115#. Scale weight to no more than 55-60% of your max. Goal is 10-15+ reps.

Rest about 2:30 between sets

**score your biggest set.

Metcon (Time)

2:00 of:

Run 200m
Max effort hang power cleans in remaining time 75/55#

Rest 1:00 between rounds

**Continue until you complete 75 hang power cleans

RX+ 100 reps, 95/65#
RX Masters 55+ 65/45#

*score is time on the clock when you finish 75 hang power cleans. The 1:00 rest is mandatory.

**Scale run so that it takes no more than 1:00

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

Whiteboard:

Monday, February 03, 2020

Male Clients

1

David
Johnson

8:00 AM CrossFit

1 x 54 @ 130 lbs

2

Private

4:30 PM CrossFit

1 x 26 @ 185 lbs

3

Tom
Boyle

5:00 AM CrossFit

1 x 25 @ 185 lbs

4

AJ
Ross

6:00 AM CrossFit

1 x 24 @ 185 lbs

5

James gill ...
l

4:30 PM CrossFit

1 x 23 @ 185 lbs

23/16/15/13

6

Bryan
Bureau

4:30 PM CrossFit

1 x 22 @ 185 lbs

7

Ben
Gray

6:00 AM CrossFit

1 x 21 @ 185 lbs

8

Patrick
Dedoyard

6:00 AM CrossFit

1 x 22 @ 135 lbs

9

Harris
Frank

5:00 AM CrossFit

1 x 16 @ 185 lbs

9

Ken
Walma

5:00 AM CrossFit

1 x 16 @ 185 lbs

9

Ric
Thompson

4:30 PM CrossFit

1 x 16 @ 185 lbs

10

Dale
Rinkenberger

6:00 AM CrossFit

1 x 21 @ 135 lbs

11

Private

5:00 AM CrossFit

1 x 15 @ 185 lbs

12

Jason
Jones

5:30 PM CrossFit

1 x 14 @ 185 lbs

12

Jim
Bolen

7:30 PM CrossFit

1 x 14 @ 185 lbs

12

Paul
Miller

8:00 AM CrossFit

4 x 14 @ 185 lbs

13

Mike
McCleery

5:30 PM CrossFit

1 x 16 @ 155 lbs

15-15-15-16

14

Rusty
Huddleston

8:00 AM CrossFit

1 x 21 @ 115 lbs

15

Keith
Jones

7:30 PM CrossFit

1 x 18 @ 125 lbs

not very deep

16

Chris
Davis

10:00 AM CrossFit

1 x 14 @ 155 lbs

17

Dave
Lombardo

5:00 AM CrossFit

1 x 16 @ 135 lbs

18

Jared
Kent

5:00 AM CrossFit

1 x 18 @ 115 lbs

19

Mike
Brown

5:00 AM CrossFit

1 x 11 @ 185 lbs

20

Robert
Meredith Jr

10:00 AM CrossFit

1 x 13 @ 155 lbs

21

Mark
Demuth

5:00 AM CrossFit

1 x 18 @ 105 lbs

22

Michael
Wolf

5:00 AM CrossFit

1 x 16 @ 115 lbs

23

Robin
Gautham Mu ...

7:30 PM CrossFit

1 x 125 @ 14 lbs

24

Syed
Ali

Drive Thru

4 x 12 @ 145 lbs

25

Max
Leaming

6:00 AM CrossFit

1 x 15 @ 115 lbs

Female Clients

1

Florisa
Acosta

8:00 AM CrossFit

1 x 54 @ 85 lbs

2

Kristen
Bell

Drive Thru

1 x 21 @ 115 lbs

2

Marie
Holbrook

Drive Thru

1 x 21 @ 115 lbs

2

Victoria
Duncan

4:30 PM CrossFit

1 x 21 @ 115 lbs

3

Tammy
Lewis

5:00 AM CrossFit

1 x 18 @ 105 lbs

4

Linda
Wright

6:00 AM CrossFit

1 x 26 @ 65 lbs

5

Ann
Blaum

10:00 AM CrossFit

1 x 22 @ 75 lbs

6

Monica
Dingler

10:00 AM CrossFit

1 x 14 @ 115 lbs

6

Rachel
Blackwell

10:00 AM CrossFit

1 x 14 @ 115 lbs

7

Estela
Falla-Ross

6:00 AM CrossFit

1 x 21 @ 75 lbs

18,19,21,18

7

Lissy
Cowdery

5:30 PM CrossFit

1 x 21 @ 75 lbs

7

Monica
Lee

5:30 PM CrossFit

1 x 21 @ 75 lbs

8

Jessyca
Doty

4:30 PM CrossFit

1 x 17 @ 85 lbs

9

Saskia
Arnesen

10:00 AM CrossFit

1 x 13 @ 105 lbs

10

Brenda
Miller

8:00 AM CrossFit

1 x 12 @ 110 lbs

11

Michelle
Gillespie

8:00 AM CrossFit

1 x 15 @ 85 lbs

12

Lori
Adkins

5:00 AM CrossFit

1 x 11 @ 105 lbs

13

Rachel
Bard

4:30 PM CrossFit

1 x 17 @ 65 lbs

13

Staci
Hamilton

4:30 PM CrossFit

1 x 13 @ 85 lbs

14

Holly
Roberts

6:00 AM CrossFit

1 x 20 @ 55 lbs

15

Amy
Linton

10:00 AM CrossFit

1 x 14 @ 75 lbs

16

Lisa
Roiret

10:00 AM CrossFit

1 x 16 @ 65 lbs

17

Julia
Hodge

6:00 AM CrossFit

1 x 18 @ 55 lbs

18

Natalie
Cosson

6:00 AM CrossFit

1 x 22 @ 40 lbs

19

Aimee
Wolf

8:00 AM CrossFit

1 x 15 @ 55 lbs

20

America
Jones

7:30 PM CrossFit

1 x 18 @ 40 lbs

20# X 24, 24# x 20, 30# x 20

21

Kelley
Demuth

8:00 AM CrossFit

1 x 20 @ 35 lbs

22

Yvonne
Peterson

4:30 PM CrossFit

1 x 17 @ 0 lbs