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Back Squat

Metcon

Settings

Workout

Thursday

Warm-up

15 mins

Weightlifting

20 mins

Back Squat
Every 2 minutes, for 12 minutes (6 sets):
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 - ME @83%

*Only one breath allowed at top of squat or set is done

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

Back Squat

Metcon

Metcon (Time)

12-9-6
Power Cleans (Rx+155/105)(115/85)
C2B (Rx+ Ring MU)

*10 min cap

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Whiteboard:

Thursday, April 27, 2017

Male Clients

1

Robert
Herford

6:00 PM CrossFit

1 x 6 @ 350 lbs

2

Joey
White

5:00 PM CrossFit

1 x 10 @ 185 lbs

3

Carlos
Jara

6:00 AM CrossFit

1 x 8 @ 230 lbs

4

Joel
Hargett

11:00 AM CrossFit

1 x 9 @ 200 lbs

5

Kason
Davis

11:00 AM CrossFit

1 x 6 @ 285 lbs

6

Todd
McDaniel

6:00 AM CrossFit

1 x 8 @ 200 lbs

7

Jason
Cansler

6:00 PM CrossFit

1 x 7 @ 212 lbs

8

Antonio
Avila

6:00 AM CrossFit

1 x 10 @ 125 lbs

9

Gary
Sunstrom

11:00 AM CrossFit

1 x 4 @ 195 lbs

10

Steve
Schuler

6:00 PM CrossFit

1 x 3 @ 165 lbs

11

Mike
Morelli

6:00 AM CrossFit

1 x 3 @ 125 lbs

12

Emile
Anderson

9:00 AM CrossFit

1 x 0 @ 285 lbs

Female Clients

1

Rachel
Klahr

6:00 PM CrossFit

1 x 8 @ 155 lbs

2

Brittany
Dirmann

6:00 PM CrossFit

1 x 7 @ 155 lbs

3

Ivette
Morales

9:00 AM CrossFit

1 x 10 @ 102 lbs

4

Caitlin
Woodrow

11:00 AM CrossFit

1 x 7 @ 125 lbs

5

Courtney
Schuler

9:00 AM CrossFit

1 x 6 @ 140 lbs

ankle

6

Shannon
Davis

11:00 AM CrossFit

1 x 6 @ 135 lbs

7

Nikki
Kirsch

5:00 PM CrossFit

1 x 8 @ 85 lbs

8

Jenny
Rosas

6:00 AM CrossFit

1 x 7 @ 95 lbs

9

Macaira
Herford

5:00 PM CrossFit

1 x 4 @ 145 lbs

10

Cara
Stutts

5:00 PM CrossFit

1 x 6 @ 90 lbs

11

Martha
Brown

6:00 AM CrossFit

1 x 6 @ 85 lbs

12

Lorin
Scates

5:00 PM CrossFit

1 x 3 @ 115 lbs

13

Seirra
Dawson

5:00 PM CrossFit

1 x 1 @ 205 lbs

65% - 115 75% - 135 80% - 145 85% - 155 90%- 205 83%- 150

14

Omayra
Rosa

9:00 AM CrossFit

1 x 5 @ 35 lbs