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Components

Back Squat

Metcon

Settings

Workout

3/25/19

Weightlifting

Back Squat

Back Squat

5 Sets of 3:
Set #1 - 65% of estimated 1RM
Set #2 - 70%
Sets #3, 4, 5 - 75%

1st Squat - Pause for 3s in bottom.
2nd + 3rd Squat - No pause.
Rest as needed between sets.

Metcon

Metcon (Time)

3 Rounds:
400 M Run
20 Wallballs (20/14)
400 M Run
20 DB Hang Clean and Jerks (50/35)

RX DB (35/20)

400m Run 2 laps around the building

DB 10 on each side alternate every 5 reps

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

Whiteboard:

Monday, March 25, 2019

Male Clients

1

Brandon
Hedrick

12:00 PM CrossFit

3 x 3 @ 325 lbs

2

Dane
Sonnenberg

5:30 PM CrossFit

3 x 3 @ 315 lbs

3

Kyle
Baker

4:00 PM CrossFit

3 x 3 @ 285 lbs

4

Heath
Dills

5:30 PM CrossFit

3 x 3 @ 255 lbs

135, 225, 245, 255

5

Stephen
Kent

5:30 AM CrossFit

3 x 3 @ 245 lbs

6

Kenny
Hastings

6:30 PM CrossFit

3 x 3 @ 225 lbs

7

Jason
Leach

12:00 PM CrossFit

3 x 3 @ 215 lbs

8

Brent
Miller

8:30AM CrossFit Class

3 x 3 @ 205 lbs

8

Hap
Clayton

8:30AM CrossFit Class

3 x 3 @ 205 lbs

9

Johnny
Quilla

4:00 PM CrossFit

3 x 3 @ 195 lbs

10

Scotty
In Route

8:30AM CrossFit Class

3 x 3 @ 185 lbs

11

Daniel
Leatherman

5:30 AM CrossFit

3 x 3 @ 165 lbs

11

King
of Verdict ...

12:00 PM CrossFit

3 x 3 @ 165 lbs

Sandbagging

12

Adam
Coleman

4:00 PM CrossFit

3 x 3 @ 155 lbs

First set at 125, second set at 135

12

Al
Moody

5:30 AM CrossFit

3 x 3 @ 155 lbs

12

Jim
Tuttle

6:30 AM CrossFit

3 x 3 @ 155 lbs

13

Bernard
Tripp

6:30 AM CrossFit

3 x 3 @ 145 lbs

14

Mike
Alfred

5:30 AM CrossFit

3 x 3 @ 135 lbs

15

Paul
Rafferty

6:30 PM CrossFit

3 x 3 @ 125 lbs

16

Brayden
Conrad

6:30 PM CrossFit

3 x 3 @ 65 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3 x 3 @ 215 lbs

2

Teeter
Miller

5:30 PM CrossFit

3 x 3 @ 160 lbs

3

Jennifer
Eckard

9:30 AM CrossFit

3 x 3 @ 155 lbs

4

Cindy
Orr

4:00 PM CrossFit

3 x 3 @ 145 lbs

4

Katie
Tuttle

4:00 PM CrossFit

3 x 3 @ 145 lbs

4

Myra
Harmon

8:30AM CrossFit Class

3 x 3 @ 145 lbs

5

Lauran
Stump

6:30 PM CrossFit

3 x 3 @ 130 lbs

6

Maddy
Fero

5:30 AM CrossFit

3 x 3 @ 125 lbs

7

Jacki
Collins

8:30AM CrossFit Class

3 x 3 @ 115 lbs

8

Amanda
Mendez

8:30AM CrossFit Class

3 x 3 @ 105 lbs

8

Kelly
Nouri

8:30AM CrossFit Class

3 x 3 @ 105 lbs

9

Debbie
Burroughs

5:30 AM CrossFit

3 x 3 @ 95 lbs

9

Emily
Wagner

4:00 PM CrossFit

3 x 3 @ 95 lbs

10

Jennifer
Pridmore

5:30 PM CrossFit

3 x 3 @ 85 lbs

11

Laurie
Dymes

5:30 AM CrossFit

3 x 3 @ 75 lbs