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Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Weightlifting

20 mins

Back Squat
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*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 @ 85%

*Only allowed 1 breath at the top of each rep on ME set. If you rest more then the set is done.

Back Squat (6@65%, 4@75%, 2@80%, 2@85%, 1@90%, ME@85%)

Back Squat

Metcon

Metcon (4 Rounds for time)

Four sets:
6 Power Cleans (Rx+185/115)(135/85)
25 Wall Ball Shots (Rx+30/20)(20/14)
50 Double unders
Rest 4 mins

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

Whiteboard:

Tuesday, May 02, 2017

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

1 x 11 @ 295 lbs

2

Jake
Jerles

5:00 PM CrossFit

1 x 6 @ 345 lbs

3

Kason
Davis

6:00 PM CrossFit

1 x 7 @ 290 lbs

4

Brandon
Shuck

6:00 AM CrossFit

1 x 4 @ 440 lbs

5

Carlos
Jara

5:00 PM CrossFit

1 x 7 @ 235 lbs

6

Gary
Blount

11:00 AM CrossFit

1 x 5 @ 305 lbs

7

Steve
Schuler

5:00 PM CrossFit

1 x 9 @ 155 lbs

8

Brad
Brodzinski

6:00 AM CrossFit

1 x 7 @ 175 lbs

175x7-me

9

Antonio
Avila

5:00 PM CrossFit

1 x 10 @ 120 lbs

10

Justin
Flatt

6:00 PM CrossFit

1 x 5 @ 225 lbs

11

David
Seaman

7:00 PM CrossFit

1 x 6 @ 185 lbs

12

Todd
McDaniel

6:00 AM CrossFit

1 x 5 @ 215 lbs

13

Jason
Cansler

6:00 PM CrossFit

1 x 4 @ 225 lbs

14

Gary
Sunstrom

11:00 AM CrossFit

1 x 4 @ 205 lbs

15

Michael
Smith

6:00 PM CrossFit

1 x 3 @ 215 lbs

16

Mike
Morelli

6:00 AM CrossFit

1 x 5 @ 125 lbs

Female Clients

1

Seirra
Dawson

5:00 PM CrossFit

1 x 7 @ 175 lbs

2

Caitlin
Woodrow

7:00 PM CrossFit

1 x 7 @ 125 lbs

3

Shannon
Davis

5:00 PM CrossFit

1 x 6 @ 145 lbs

65%110, 75%125,80%132,85%145,90%155,

4

Cassie
Steck

5:00 PM CrossFit

1 x 6 @ 135 lbs

5

Brittany
Dirmann

6:00 AM CrossFit

1 x 5 @ 160 lbs

6

Macaira
Herford

9:00 AM CrossFit

1 x 5 @ 150 lbs

7

Michelle
Shuck

11:00 AM CrossFit

1 x 4 @ 165 lbs

8

Lisa
Hovis

5:00 PM CrossFit

1 x 5 @ 130 lbs

9

Ivette
Morales

9:00 AM CrossFit

1 x 6 @ 105 lbs

9

Jenny
Rosas

5:00 PM CrossFit

1 x 6 @ 105 lbs

10

Amy
Bullock

5:00 PM CrossFit

1 x 4 @ 155 lbs

Ugh - first class back since open

11

Sarah
Cote

6:00 AM CrossFit

1 x 5 @ 115 lbs

12

Emily
Varner

7:00 PM CrossFit

1 x 4 @ 120 lbs

13

Carolina
Martinez

7:00 PM CrossFit

1 x 3 @ 145 lbs

14

Nikki
Kirsch

9:00 AM CrossFit

1 x 5 @ 85 lbs

15

Lauren
Consiglio

9:00 AM CrossFit

1 x 4 @ 105 lbs

16

Jasmine
Nivens

9:00 AM CrossFit

1 x 3 @ 106 lbs

17

Pam
Overcash

9:00 AM CrossFit

1 x 3 @ 90 lbs

18

Omayra
Rosa

9:00 AM CrossFit

1 x 6 @ 35 lbs