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Components

Back Squat

Metcon

Settings

Workout

4.9.19

Warm Up
25 Cal Bike or 600m Jog
2x
10 Air Squats
10 PVC Power Snatches

Back Squat (5 x 4 @ 80-85%)

back squat

Metcon (AMRAP - Rounds and Reps)

10min AMRAP

25 Wallballs
10 Power Snatch

Coach TIp* The short metcons are always the most fun. Try and push your Heart Rate limits and sustain a high heart rate for all 10 minutes. Efficient on the medball and clean crisp power snatches will prove to be most effective. Aim for 4+ Rounds

Cool Down
Coach Led Stretches

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

Whiteboard:

Tuesday, April 09, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

5 x 4 @ 275 lbs

2

Eric
Resman

6:00 am CrossFit

5 x 4 @ 265 lbs

3

Donnie
Keller

8:00 am CrossFit

5 x 4 @ 245 lbs

3

Wade
Memmott

8:00 am CrossFit

5 x 4 @ 245 lbs

4

Austin
Jennings

5:30 pm CrossFit

5 x 4 @ 225 lbs

4

Diego
Mateo

6:00 am CrossFit

5 x 4 @ 225 lbs

5

Costa
Poulias

8:00 am CrossFit

5 x 4 @ 215 lbs

5

Massimo
Hagen

8:00 am CrossFit

5 x 4 @ 215 lbs

5

Shane
luikert

4:30 pm CrossFit

5 x 4 @ 215 lbs

6

Joe
Guyette

11:45 AM CrossFit

5 x 4 @ 195 lbs

6

Kevin
Potter

4:30 pm CrossFit

5 x 4 @ 195 lbs

7

John
Cunniff

6:30 pm CrossFit

5 x 4 @ 135 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

5 x 4 @ 205 lbs

2

Stephanie
Faust

4:30 pm CrossFit

5 x 4 @ 190 lbs

3

Sarah
Plocharczyk

11:45 AM CrossFit

5 x 4 @ 175 lbs

4

Katie
Cook

6:00 am CrossFit

5 x 4 @ 165 lbs

#Gioassist, failed on last round

4

Kelly
Stakely

8:00 am CrossFit

5 x 4 @ 165 lbs

5

Ivanys
Vasseur

5:30 pm CrossFit

5 x 4 @ 125 lbs

5

Kelli
Blasi

5:30 pm CrossFit

5 x 4 @ 125 lbs

6

Judy
DaRocha

6:00 am CrossFit

5 x 4 @ 115 lbs

6

Pradnya
Gaikwad

6:00 am CrossFit

5 x 4 @ 115 lbs

7

Laura
Paradiso

11:45 AM CrossFit

5 x 4 @ 105 lbs

8

Marilyn
Stein

8:00 am CrossFit

5 x 4 @ 95 lbs

9

Lori
Bevins

6:00 am CrossFit

5 x 7 @ 85 lbs

Back pain ;((