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Components

Back Squat

Handstand Conditioning

Metcon

Settings

Workout

04/22/2019

Weightlifting

Back Squat (EOMOM for 12 Minutes )

Back Squat

6 Reps @ 65-70%
3 Reps @ 70-75%
6 Reps @ 65-70%
3 Reps @ 75-80%
6 Reps @ 65-70%
3 Reps @ 80-85%

Gymnastics

Handstand Conditioning (AMRAP - Reps)

AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.

- Rest 2:00 -

AMRAP in 04 Minutes
03 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
06 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
09 Kettlebell Swings + 30 Second Handstand Hold (Rx+=25' HS Walk)
Continue to add 03 Swings per round, followed by Hold or Walk.

Rx = 53/35
Rx+=Heavier

30 Sec Hold = 1 Rep
25' HS Walk = 1 Rep

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 05 Minutes
10 Dumbbell Snatches
10 Dumbbell Goblet Squats

Rx=35/20
Rx+=50/35

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

Whiteboard:

Monday, April 22, 2019

Male Clients

1

Frank
Garcia

5:45PM CrossFit

1 x 3 @ 360 lbs

265,315,265,335,265

2

Adam
Delgado

5:45PM CrossFit

1 x 3 @ 355 lbs

3

Jonathan
Larsen

5:45PM CrossFit

1 x 3 @ 345 lbs

4

Tanner
Stone

4:30PM CrossFit

1 x 3 @ 335 lbs

5

Kyle
McGavock

5:45PM CrossFit

1 x 3 @ 325 lbs

5

Thomas
Morales

5:45PM CrossFit

1 x 3 @ 325 lbs

6

Brent
Turner

5:45PM CrossFit

1 x 3 @ 285 lbs

6

Cameron
Reeves

5:30AM CrossFit

1 x 3 @ 285 lbs

squatter still broke from JESUS WOD. 205, 235, 225, 255,

6

jaime
zamora

4:30PM CrossFit

1 x 3 @ 285 lbs

6

Nick
Davidson

4:30PM CrossFit

1 x 3 @ 285 lbs

7

Michal
Morelos

8:30AM CrossFit

1 x 3 @ 280 lbs

8

Dustin
Pierce

5:30AM CrossFit

1 x 3 @ 275 lbs

8

Sean
Smith

5:45PM CrossFit

1 x 3 @ 275 lbs

8

Shawn
Rice

5:45PM CrossFit

1 x 3 @ 275 lbs

9

Eric
Campbell

4:30PM CrossFit

1 x 3 @ 265 lbs

10

Chase
Young

5:45PM CrossFit

1 x 3 @ 235 lbs

11

Aaron
Forehand

8:30AM CrossFit

1 x 3 @ 205 lbs

11

Jeremy
Nix

5:45PM CrossFit

1 x 3 @ 205 lbs

11

Tim
McHugh

4:30PM CrossFit

1 x 3 @ 205 lbs

12

Seth
McClellan

5:30AM CrossFit

1 x 3 @ 195 lbs

13

Bill
Johnson

5:45PM CrossFit

1 x 3 @ 185 lbs

13

Esteban
Ponce

5:45PM CrossFit

1 x 3 @ 185 lbs

14

Jacob
Young

4:30PM CrossFit

1 x 3 @ 155 lbs

15

Riley
Alford

6:45PM CrossFit

1 x 1 @ 275 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 195 lbs

2

Dana
Forehand

8:30AM CrossFit

1 x 3 @ 185 lbs

2

kate
martin

8:30AM CrossFit

1 x 3 @ 185 lbs

3

Jarisa
Larsen

5:45PM CrossFit

1 x 3 @ 165 lbs

3

Madison
Garcia

5:45PM CrossFit

1 x 3 @ 165 lbs

4

Becky
Parrish

5:30AM CrossFit

1 x 3 @ 155 lbs

4

Emily
Hunt

8:30AM CrossFit

1 x 3 @ 155 lbs

4

Melissa
McClellan

5:30AM CrossFit

1 x 3 @ 155 lbs

5

Brooke
Silverthorn

4:30PM CrossFit

1 x 3 @ 125 lbs

5

jesica
rice

5:45PM CrossFit

1 x 3 @ 125 lbs

5

Lauren
Bergman

5:45PM CrossFit

1 x 3 @ 125 lbs

5

Private

5:45PM CrossFit

1 x 3 @ 125 lbs

6

Kelly
Brauer

6:45PM CrossFit

1 x 3 @ 115 lbs

7

Julie
Vincent

8:30AM CrossFit

1 x 3 @ 95 lbs

7

Merri
Padilla

8:30AM CrossFit

1 x 3 @ 95 lbs

8

rebekah
collins

4:30PM CrossFit

1 x 3 @ 65 lbs

9

Hanna
Young

5:45PM CrossFit

2 x 10 @ 55 lbs

9

Janese
Williams

6:45PM CrossFit

1 x 3 @ 55 lbs