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Components

Front Squat

Metcon

Settings

Workout

CrossFit - Mon, May 8

Warm Up

3 rounds

20 DU or SU

5 WB DL

5 WB FS

Barbell Prep

Strength

Front Squat (5 x 5
*last 2-3 sets RPE 8-9)

Front Squat

25 min

Metcon (Time)

For time

DU

20-30-40-50-60

WB (20/14)

5-10-15-20-25

13 min cap

RX+

30/20

Scaled/Masters

10-20-30-40-50

SU

5-10-12-15-20

WB (14/10)

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Whiteboard:

Monday, May 08, 2023

Male Clients

1

James
Zadrozny

4:30 PM CrossFit

5 x 5 @ 275 lbs

2

Connor
Eastwood

8:30 AM CrossFit

5 x 5 @ 265 lbs

3

Chris
Adams

6:00 AM CrossFit

5 x 5 @ 255 lbs

4

Jarid
Bergeron

6:30 PM CrossFit

5 x 5 @ 205 lbs

4

Stefan
Chamlis

4:30 PM CrossFit

5 x 5 @ 205 lbs

5

Brandon
Roberts

4:30 PM CrossFit

5 x 5 @ 185 lbs

5

Chase
Tennyson

8:30 AM CrossFit

5 x 5 @ 185 lbs

5

Jason
Rabinowitz

4:30 PM CrossFit

5 x 5 @ 185 lbs

5

Khris
Carter

6:30 PM CrossFit

5 x 5 @ 185 lbs

6

Brandon
White

5:30 PM CrossFit

5 x 5 @ 155 lbs

6

Dewayne
Thompson

5:00 AM CrossFit

5 x 5 @ 155 lbs

6

Keith
Desa

5:00 AM CrossFit

5 x 5 @ 155 lbs

6

Mauricio
Masili

5:00 AM CrossFit

5 x 5 @ 155 lbs

7

Viet
Khuu

5:30 PM CrossFit

5 x 5 @ 145 lbs

8

Luke
Rabinowitz

4:30 PM CrossFit

5 x 5 @ 135 lbs

9

Justin
Oaks

6:00 AM CrossFit

5 x 5 @ 110 lbs

10

Rene
Huerta

6:30 PM CrossFit

5 x 5 @ 90 lbs

11

Alex
Jackson

4:30 PM CrossFit

1 x 5 @ 255 lbs

4 x 5 @ 225lbs

11

Lex
Egea

8:30 AM CrossFit

1 x 3 @ 275 lbs

did BS first with hatch then 4 sets of FS

Female Clients

1

Katie
Vance

4:30 PM CrossFit

5 x 5 @ 175 lbs

2

Shayna
Rogers

4:30 PM CrossFit

5 x 5 @ 145 lbs

Post comp chillin

3

Alishia
Lacosse

5:30 PM CrossFit

5 x 5 @ 115 lbs

3

Crystal
Berry🫐

6:00 AM CrossFit

5 x 5 @ 115 lbs

3

Emily
Werner

5:30 PM CrossFit

5 x 5 @ 115 lbs

3

Lauren
Kuhl

6:30 PM CrossFit

5 x 5 @ 115 lbs

4

Heather
Williams

6:30 PM CrossFit

5 x 5 @ 105 lbs

4

Joy
Harrell

4:30 PM CrossFit

5 x 5 @ 105 lbs

4

Morgan
Currin

6:30 PM CrossFit

5 x 5 @ 105 lbs

5

Bell
Masili

5:00 AM CrossFit

5 x 5 @ 95 lbs

6

Gerri Ann
Haddox

5:30 PM CrossFit

5 x 5 @ 90 lbs

7

Denise
Giangrosso

5:00 AM CrossFit

5 x 5 @ 80 lbs

8

Paola
Regalado

6:30 PM CrossFit

5 x 5 @ 60 lbs

9

Lanieeee
Bell

8:30 AM CrossFit

4 x 5 @ 105 lbs

9

Caitlin
Brewer

4:30 PM CrossFit

1 x 5 @ 105 lbs

85-85-85-85-105

9

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 5 @ 105 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 5 @ 105 lbs

1 set of 4 at 115