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Back Squat

Metcon

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Workout

WOD - Friday, April 13, 2018

Warm-up

Run 200
Foam Roll As Needed
Mobilize for Back Squat (Coaches Choice)

2x
10 Wall Squats
10 X-Band or Banded Wall
10 Banded Glute Bridges
10 Banded Squats

Weightlifting

Back Squat (5X3 @ 75-80%)

Back Squat

Pause for 3 seconds at bottom of 1st rep each set
Focus on exploding upward on all reps

Metcon

Metcon (Time)

Complete for time:
21-15-9
Deadlift (225/155)
Burpee Over-the-Box Jumps (24/20)

Rx55+= (185/135)
Rx60+= (165/115)

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Whiteboard:

Friday, April 13, 2018

Male Clients

1

Robert
Self

5:00 AM CrossFit

5 x 3 @ 315 lbs

1

Tom
Boyle

5:00 AM CrossFit

5 x 3 @ 315 lbs

2

Jason
Rogers

4:30 PM CrossFit

5 x 3 @ 305 lbs

3

Private

4:30 PM CrossFit

5 x 3 @ 275 lbs

4

Donnie
Barbour

5:30 PM CrossFit

5 x 3 @ 255 lbs

5

Chris
Bryant

5:30 PM CrossFit

5 x 3 @ 205 lbs

81% / to bench - left knee

5

Jeff
Beatty

4:30 PM CrossFit

5 x 3 @ 205 lbs

6

Clint
VanHoy

8:00 AM CrossFit

5 x 3 @ 185 lbs

6

Erik
Manning

6:00 AM CrossFit

5 x 3 @ 185 lbs

6

Ollin
Dunford

5:00 AM CrossFit

5 x 3 @ 185 lbs

7

Ben
Reid

5:30 PM CrossFit

5 x 3 @ 165 lbs

8

Harris
Frank

5:00 AM CrossFit

5 x 3 @ 155 lbs

8

Robin
Gautham Mu ...

6:00 AM CrossFit

5 x 3 @ 155 lbs

9

David
Johnson

8:00 AM CrossFit

5 x 3 @ 150 lbs

Female Clients

1

Sherry
Godfrey

6:00 AM CrossFit

5 x 3 @ 155 lbs

2

Jena
Marullo

8:00 AM CrossFit

5 x 3 @ 135 lbs

2

Private

10:00 AM CrossFit

5 x 3 @ 135 lbs

3

Allison
Elliott

5:00 AM CrossFit

5 x 3 @ 120 lbs

4

Private

10:00 AM CrossFit

5 x 3 @ 115 lbs

4

Angie
Bryant

5:30 PM CrossFit

5 x 3 @ 115 lbs

4

Brenda
Miller

8:00 AM CrossFit

5 x 3 @ 115 lbs

4

Lily
Anderson

8:00 AM CrossFit

5 x 3 @ 115 lbs

4

Lori
Adkins

5:00 AM CrossFit

5 x 3 @ 115 lbs

4

Michelle
Vaughn

8:00 AM CrossFit

5 x 3 @ 115 lbs

5

Andrea
Bauer

8:00 AM CrossFit

5 x 8 @ 105 lbs

5

Estela
Falla-Ross

6:00 AM CrossFit

5 x 3 @ 105 lbs

5

Lissy
Cowdery

8:00 AM CrossFit

5 x 3 @ 105 lbs

5

Vanessa
Beatty

4:30 PM CrossFit

5 x 3 @ 105 lbs

6

Linnet
Orbe

Drive Thru

5 x 3 @ 65 lbs

7

Karen
Bickhart

5:00 AM CrossFit

5 x 3 @ 55 lbs

85,75,55

8

Kelli
Mullis

5:30 PM CrossFit

3 x 3 @ 90 lbs