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Back Squat

Metcon

Settings

Workout

Monday

You can't get much done in life if you only work on days when you feel good.

Warm-up

15 mins

Weightlifting

20 mins

E2MOM
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6- ME @80%

*For ME set you are only allowed one breath at the top and then must go into next rep. Once you pause the set is over.
*Record ME set.

Back Squat (6, 4, 2, 2, 1, ME)

Back Squat

Metcon

Metcon (Time)

5 Rounds
40 DU
20 Wallballs (20/14)
10 C2B

*20 min cap

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

Whiteboard:

Monday, March 27, 2017

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

1 x 15 @ 275 lbs

2

Robert
Herford

6:00 PM CrossFit

1 x 6 @ 340 lbs

At CF Johnson City

3

Joey
White

5:00 PM CrossFit

1 x 11 @ 175 lbs

4

Gary
Blount

5:00 PM CrossFit

1 x 6 @ 310 lbs

5

Carlos
Jara

5:00 PM CrossFit

1 x 9 @ 205 lbs

6

Charles
Warnick

5:00 PM CrossFit

1 x 7 @ 250 lbs

7

Mike
Hannon

6:00 AM CrossFit

1 x 7 @ 185 lbs

8

Private

7:00 PM CrossFit

1 x 5 @ 225 lbs

9

Brad
Brodzinski

5:00 AM CrossFit

1 x 6 @ 185 lbs

9

Young
Kim

5:00 PM CrossFit

1 x 6 @ 185 lbs

10

Todd
McDaniel

6:00 AM CrossFit

1 x 5 @ 195 lbs

11

Gary
Sunstrom

11:00 AM CrossFit

1 x 5 @ 190 lbs

12

Antonio
Avila

5:00 PM CrossFit

1 x 6 @ 135 lbs

13

Jose
Aguayo

6:00 AM CrossFit

1 x 4 @ 195 lbs

14

Dan
Carley

5:00 AM CrossFit

1 x 3 @ 252 lbs

15

Emile
Anderson

9:00 AM CrossFit

1 x 2 @ 315 lbs

6x208/4x240/2x256/2x272/1x315/2x305/2x295

16

Mark
Darvill

5:00 AM CrossFit

1 x 2 @ 195 lbs

17

Mike
Morelli

5:00 AM CrossFit

1 x 3 @ 125 lbs

18

Augusto
Benitez

7:00 PM CrossFit

1 x 1 @ 180 lbs

Female Clients

1

Courtney
Schuler

9:00 AM CrossFit

1 x 11 @ 135 lbs

2

Brittany
Dirmann

6:00 AM CrossFit

1 x 9 @ 150 lbs

3

Page
Hannon

6:00 AM CrossFit

1 x 8 @ 125 lbs

4

Jackie
Cansler

6:00 PM CrossFit

1 x 5 @ 190 lbs

5

Michelle
Shuck

9:00 AM CrossFit

1 x 6 @ 155 lbs

6 @ 130, 4 @ 145, 2 @ 155, 165, 1 @ 175

5

Rachel
Klahr

6:00 PM CrossFit

1 x 6 @ 155 lbs

6

Cassie
Steck

9:00 AM CrossFit

1 x 6 @ 135 lbs

7

Emily
Varner

7:00 PM CrossFit

1 x 7 @ 115 lbs

8

Jenny
Rosas

5:00 PM CrossFit

1 x 8 @ 95 lbs

9

Lisa
Hovis

6:00 PM CrossFit

1 x 5 @ 125 lbs

10

Ivette
Morales

9:00 AM CrossFit

1 x 6 @ 95 lbs

11

Esther
Aguayo

6:00 AM CrossFit

1 x 4 @ 140 lbs

12

Cara
Stutts

6:00 PM CrossFit

1 x 5 @ 85 lbs

13

Macaira
Herford

6:00 PM CrossFit

1 x 2 @ 145 lbs