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Back Squat

Metcon

Settings

Workout

3/4/19

Weightlifting

Back Squat

Back Squat

Set #1 - 5 Reps @ 70%
Set #2 - 3 Reps @ 75%
Set #3 - 5 Reps @ 70%
Set #4 - 3 Reps @ 80%
Set #5 - 5 Reps @ 70%
Set #6 - 3 Reps @ 85%

Metcon

Metcon (Time)

21-18-15:
Double DB Power Snatches
C2B Pull-Ups
Push Jerks

ADV RX
DB - 50/35
Push Jerk - 135/95

RX
DB 35/20
Push Jerk 115/80

Fitness
DB 35/20
Push Jerk 95/65
Pull-ups

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Whiteboard:

Monday, March 04, 2019

Male Clients

1

Stephen
Kent

5:30 PM CrossFit

1 x 3 @ 275 lbs

2

Bill
Knight

6:30 PM CrossFit

1 x 3 @ 255 lbs

2

Kenny
Hastings

12:00 PM CrossFit

1 x 3 @ 255 lbs

3

Heath
Dills

5:30 PM CrossFit

1 x 3 @ 245 lbs

185, 205, 215, 245

4

Derrick
Ledford

5:30 PM CrossFit

1 x 3 @ 225 lbs

5

Chris
Morales

5:30 AM CrossFit

1 x 3 @ 215 lbs

5

Derek
Halford

9:30 AM CrossFit

1 x 3 @ 215 lbs

5

Evan
Mason

6:30 PM CrossFit

1 x 3 @ 215 lbs

175 - 185 - 175 - 205 - 175 - 215

5

Johnny
Quilla

4:00 PM CrossFit

1 x 3 @ 215 lbs

6

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 205 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 3 @ 205 lbs

6

Jonathan
Austin

5:30 AM CrossFit

1 x 3 @ 205 lbs

7

Danny
Eckard

6:30 AM CrossFit

1 x 3 @ 195 lbs

8

King
of Verdict ...

5:30 AM CrossFit

1 x 3 @ 190 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 3 @ 185 lbs

9

David
Fero

12:00 PM CrossFit

1 x 3 @ 185 lbs

9

Jason
Blackwell

9:30 AM CrossFit

1 x 3 @ 185 lbs

9

Jim
Tuttle

9:30 AM CrossFit

1 x 3 @ 185 lbs

10

Al
Moody

5:30 AM CrossFit

1 x 3 @ 180 lbs

11

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 145 lbs

12

Brayden
Conrad

5:30 PM CrossFit

1 x 3 @ 80 lbs

13

Ryan
Walsh

4:00 PM CrossFit

1 x 3 @ 65 lbs

Female Clients

1

Alyson
Knight

6:30 PM CrossFit

1 x 3 @ 205 lbs

2

Kerry
Blackwell

9:30 AM CrossFit

1 x 3 @ 190 lbs

3

Kate
Conrad

5:30 PM CrossFit

1 x 3 @ 185 lbs

4

Leslie
Auton

5:30 PM CrossFit

1 x 3 @ 175 lbs

after WOD

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 170 lbs

5

Myra
Harmon

8:30AM CrossFit Class

1 x 3 @ 170 lbs

6

Katie
Tuttle

9:30 AM CrossFit

1 x 3 @ 160 lbs

7

Mary
Mason

6:30 PM CrossFit

1 x 3 @ 155 lbs

8

Maddy
Fero

5:30 AM CrossFit

1 x 3 @ 140 lbs

9

Angie
Clayton

9:30 AM CrossFit

1 x 3 @ 125 lbs

9

Rhonda
Halford

6:30 AM CrossFit

1 x 3 @ 125 lbs

10

JULIA
SILVA

5:30 PM CrossFit

1 x 3 @ 120 lbs

10

Lauran
Stump

5:30 AM CrossFit

1 x 3 @ 120 lbs

11

Emma
Mason

6:30 PM CrossFit

1 x 3 @ 105 lbs

11

Shannon
Fichter

5:30 AM CrossFit

1 x 3 @ 105 lbs

12

Amanda
Mendez

8:30AM CrossFit Class

1 x 3 @ 95 lbs

13

Amy
Plonk

4:00 PM CrossFit

1 x 3 @ 85 lbs

13

Laurie
Dymes

5:30 AM CrossFit

1 x 3 @ 85 lbs

13

Meghan
Dymes

5:30 AM CrossFit

1 x 3 @ 85 lbs

13

Shelly
Walsh

4:00 PM CrossFit

1 x 3 @ 85 lbs