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Back Squat

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Squat Snatch

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Workout

4/15/19

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Weightlifting

Back Squat

Back Squat

6 Reps @ 69%
3 Reps @ 74%
6 Reps @ 69%
3 Reps @ 79%
6 Reps @ 69%
3 Reps @ 84%

Metcon

Double Down (Time)

3 Rounds:
9 Deadlifts (225/155)
12 Kipping HSPU
21 OHS (95/65)

RX OHS (65/45)

Optional Extra Strength Work

Squat Snatch

Squat Snatch

On the Minute x 12

Minutes 1+2+3:
Power Snatch
Overhead Squat
Snatch Balance
Hang Squat Snatch
*55-60% for all three complexes.

Minute 4 - Rest
Minute 5 - 1 Squat Snatch @ 70%
Minute 6 - 1 Squat Snatch @ 73%
Minute 7 - 1 Squat Snatch @ 76%
Minute 8 - Rest
Minute 9 - 1 Squat Snatch @ 73%
Minute 10 - 1 Squat Snatch @ 76%
Minute 11 - 1 Squat Snatch @ 79%
Minute 12 - Rest
Minutes 13-20 - Build to a heavy single

April Abs

Metcon (No Measure)

4 Rounds
10 Hallow rocks
10 High boat low boat
10 Sit-ups

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

Whiteboard:

Monday, April 15, 2019

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 365 lbs

2

Dane
Sonnenberg

6:30 PM CrossFit

1 x 1 @ 335 lbs

2

Kenny
Hastings

6:30 PM CrossFit

1 x 1 @ 335 lbs

2

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 335 lbs

3

Private

8:30AM CrossFit Class

1 x 1 @ 295 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 285 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 3 @ 265 lbs

6

Bill
Knight

6:30 PM CrossFit

1 x 3 @ 255 lbs

6

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 255 lbs

7

Lanny
Natoli

5:30 PM CrossFit

1 x 3 @ 245 lbs

8

Bob
Swadley

8:30AM CrossFit Class

1 x 1 @ 225 lbs

8

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 225 lbs

9

Eli
Joy

5:30 PM CrossFit

1 x 1 @ 205 lbs

9

King
of Verdict ...

6:30 PM CrossFit

1 x 1 @ 205 lbs

9

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 205 lbs

10

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 195 lbs

11

Al
Moody

5:30 AM CrossFit

1 x 1 @ 185 lbs

11

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 185 lbs

11

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 185 lbs

12

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 165 lbs

13

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 155 lbs

14

Brayden
Conrad

6:30 PM CrossFit

1 x 3 @ 105 lbs

15

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 0 lbs

6500 meter row

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 225 lbs

2

Mary
Mason

5:30 PM CrossFit

1 x 3 @ 200 lbs

3

Jill
Olinger

12:00 PM CrossFit

1 x 3 @ 185 lbs

4

Teeter
Miller

5:30 PM CrossFit

1 x 3 @ 180 lbs

5

Myra
Harmon

12:00 PM CrossFit

1 x 3 @ 173 lbs

6

Kate
Conrad

6:30 PM CrossFit

1 x 3 @ 165 lbs

7

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 155 lbs

8

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 140 lbs

9

Miranda
Morales

12:00 PM CrossFit

1 x 1 @ 130 lbs

10

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 125 lbs

11

Amanda
Mendez

8:30AM CrossFit Class

1 x 1 @ 120 lbs

11

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 120 lbs

12

Jenn
Warcola

12:00 PM CrossFit

1 x 1 @ 105 lbs

13

Brandy
Hagler

12:00 PM CrossFit

1 x 1 @ 95 lbs

13

Emma
Mason

5:30 PM CrossFit

1 x 1 @ 95 lbs

14

Alyssa
Baker

5:30 PM CrossFit

1 x 3 @ 90 lbs

15

Laurie
Dymes

5:30 AM CrossFit

1 x 3 @ 85 lbs

15

Meghan
Dymes

5:30 AM CrossFit

1 x 3 @ 85 lbs

16

Brittany
Miller

5:30 AM CrossFit

1 x 1 @ 0 lbs

plate squats: 5x3