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Back Squat

4.20.17

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

20 mins

Back Squat
E2MOM for 6 sets
6 reps @65%
4 reps @75%
2 reps @80%
2 reps @85%
1 rep @90%
ME reps @80%

*Only one breath allowed at the top of the rep for ME set

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

Back Squat

Metcon

4.20.17 (Time)

40 Cal Row
30 Pull-ups (Rx+C2B)
20 G2OH (Rx+135/95) (95/65)

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Whiteboard:

Thursday, April 20, 2017

Male Clients

1

Brandon
Shuck

5:00 PM CrossFit

1 x 8 @ 415 lbs

340x6, 390x4, 415x2, 445x2, 470x1

2

Travis
Stutts

6:00 PM CrossFit

1 x 11 @ 275 lbs

3

Robert
Herford

6:00 PM CrossFit

1 x 7 @ 340 lbs

4

Joey
White

5:00 PM CrossFit

1 x 11 @ 175 lbs

5

Gary
Sunstrom

9:00 AM CrossFit

1 x 8 @ 190 lbs

6

Dan
Carley

5:00 PM CrossFit

1 x 6 @ 252 lbs

7

Mark
Darvill

6:00 AM CrossFit

1 x 8 @ 185 lbs

8

Jason
Cansler

6:00 PM CrossFit

1 x 6 @ 205 lbs

9

David
Seaman

11:00 AM CrossFit

1 x 6 @ 185 lbs

9

Young
Kim

5:00 PM CrossFit

1 x 6 @ 185 lbs

10

Jose
Aguayo

6:00 AM CrossFit

1 x 6 @ 175 lbs

11

Emile
Anderson

11:00 AM CrossFit

1 x 3 @ 255 lbs

12

Charles
Warnick

6:00 PM CrossFit

1 x 1 @ 285 lbs

13

Carlos
Jara

6:00 PM CrossFit

1 x 1 @ 275 lbs

14

Justin
Flatt

6:00 PM CrossFit

1 x 1 @ 215 lbs

15

Chad
Cockerill

6:00 PM CrossFit

1 x 165 @ 0 lbs

Female Clients

1

Ivette
Morales

9:00 AM CrossFit

1 x 15 @ 95 lbs

2

Jackie
Cansler

9:00 AM CrossFit

1 x 7 @ 185 lbs

3

Rachel
Klahr

6:00 PM CrossFit

1 x 7 @ 175 lbs

4

Esther
Aguayo

6:00 AM CrossFit

1 x 8 @ 140 lbs

5

Michelle
Shuck

11:00 AM CrossFit

1 x 7 @ 155 lbs

6@125, 4@145, 2@155, 2@165, 1@175 - no belt

6

Lauren
Consiglio

11:00 AM CrossFit

1 x 10 @ 95 lbs

80, 85, 95, 100, 105

7

Sarah
Szejn

5:00 PM CrossFit

1 x 4 @ 220 lbs

8

Jenny
Rosas

6:00 PM CrossFit

1 x 6 @ 105 lbs

9

Carolina
Martinez

6:00 PM CrossFit

1 x 4 @ 130 lbs

10

Macaira
Herford

6:00 PM CrossFit

1 x 3 @ 135 lbs

11

Meredith
Noll

5:00 PM CrossFit

1 x 4 @ 75 lbs

12

Omayra
Rosa

9:00 AM CrossFit

1 x 8 @ 35 lbs

13

Seirra
Dawson

5:00 PM CrossFit

1 x 1 @ 180 lbs

ME @80% - 15reps