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Back Squat

Metcon

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Workout

2/19/19

You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday.

Weightlifting

Back Squat (1x2)

Back Squat

n the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

ADV RX as written
RX kipping HSPU and kipping pull-ups

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

Whiteboard:

Tuesday, February 19, 2019

Male Clients

1

Kenny
Hastings

6:30 AM CrossFit

1 x 2 @ 375 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

1 x 2 @ 355 lbs

3

Kyle
Baker

5:30 AM CrossFit

1 x 2 @ 325 lbs

4

Private

4:00 PM CrossFit

1 x 2 @ 315 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 300 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 275 lbs

7

Lanny
Natoli

4:00 PM CrossFit

1 x 2 @ 240 lbs

8

Bob
Swadley

8:30AM CrossFit Class

1 x 2 @ 235 lbs

8

Brent
Miller

12:00 PM CrossFit

1 x 2 @ 235 lbs

8

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 235 lbs

8

Patrick
Mizzell

12:00 PM CrossFit

1 x 2 @ 235 lbs

9

Neil
Glezen

4:00 PM CrossFit

1 x 2 @ 225 lbs

9

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 225 lbs

215/230/245 for first three rounds then died and did 225 for last...

10

Chris
Morales

5:30 AM CrossFit

1 x 2 @ 205 lbs

10

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 205 lbs

box squats

10

Evan
Mason

5:30 PM CrossFit

1 x 2 @ 205 lbs

10

Jonathan
Austin

5:30 AM CrossFit

1 x 2 @ 205 lbs

11

Jason
Blackwell

12:00 PM CrossFit

1 x 2 @ 190 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 185 lbs

13

Paul
Rafferty

5:30 AM CrossFit

1 x 2 @ 175 lbs

14

Joey
Hager

5:30 AM CrossFit

1 x 2 @ 165 lbs

Female Clients

1

Cambell
Vander Haar

6:30 PM CrossFit

1 x 2 @ 175 lbs

1

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 175 lbs

2

Mary
Mason

4:00 PM CrossFit

1 x 2 @ 165 lbs

3

Hillary
Ledford

4:00 PM CrossFit

1 x 2 @ 145 lbs

3

Maddy
Fero

5:30 AM CrossFit

1 x 2 @ 145 lbs

4

JULIA
SILVA

12:00 PM CrossFit

1 x 2 @ 130 lbs

4

Nikki
Stewart

8:30AM CrossFit Class

1 x 2 @ 130 lbs

5

Angie
Clayton

9:30 AM CrossFit

1 x 2 @ 125 lbs

5

Emma
Mason

5:30 PM CrossFit

1 x 2 @ 125 lbs

6

Lauran
Stump

5:30 AM CrossFit

1 x 2 @ 120 lbs

7

Shannon
Fichter

5:30 AM CrossFit

1 x 2 @ 115 lbs

8

Jennifer
Pridmore

5:30 PM CrossFit

1 x 2 @ 90 lbs

9

Debbie
Burroughs

5:30 AM CrossFit

1 x 2 @ 85 lbs

10

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 165 lbs

failed 2nd rep