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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

5/5 groiners
5/5 birddogs
5/5 Samson
5 up downs

5 DBL DB DL (between feet)
5 DBL DB Russian Swing
5 DBL DB Hang Snatch

5 BB Goodmorning
5 Back Squat
5/5 Front Rack Reverse Lunge

Review BS Tempo and set up on rig

Strength

Back Squat (3 x 3)

Back Squat

*Tempo 3311

12-15 min

Working sets at 60-65%

Prep work for our upcoming cycle

Metcon

Metcon (Time)

For time
5-5-5-5-5-5
Devil's Press (35/20)(25/15)
18-16-14-12-10-8
Front Rack Reverse Lunge (95/65)(75/55)

14 min cap

RX+
50/35
115/75

Scaled
Less weight
Cut out the 1st rd (5-18)

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Whiteboard:

Monday, May 09, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

3 x 3 @ 245 lbs

2

Daniel
Lenzini

5:30 PM CrossFit

3 x 3 @ 225 lbs

2

Jason
henry

4:30 PM CrossFit

3 x 3 @ 225 lbs

2

Stefan
Chamlis

5:30 PM CrossFit

3 x 3 @ 225 lbs

65%

3

Jason
Rabinowitz

5:00 AM CrossFit

3 x 3 @ 205 lbs

4

Steven
Lopez

6:00 AM CrossFit

3 x 3 @ 175 lbs

5

Keith
Desa

5:00 AM CrossFit

3 x 3 @ 155 lbs

no belt

6

Will
Rodriquez

8:30 AM CrossFit

3 x 3 @ 145 lbs

7

Austin
Basile

4:30 PM CrossFit

3 x 3 @ 135 lbs

7

Jake
Martocci

6:30 PM CrossFit

3 x 3 @ 135 lbs

7

Will
Hamm

4:30 PM CrossFit

3 x 3 @ 135 lbs

8

Gene
Waldenmaier

6:00 AM CrossFit

3 x 3 @ 85 lbs

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

3 x 3 @ 140 lbs

2

Melissa
Pusey

6:00 AM CrossFit

3 x 3 @ 135 lbs

3

Codi
Ready

8:30 AM CrossFit

3 x 3 @ 125 lbs

3

Dawn
Word

5:00 AM CrossFit

3 x 3 @ 125 lbs

3

Jessica
Kelly

5:00 AM CrossFit

3 x 3 @ 125 lbs

3

Katie
Cuson

5:00 AM CrossFit

3 x 3 @ 125 lbs

3

Lacy
McKinley

6:30 PM CrossFit

3 x 3 @ 125 lbs

60-ish%

4

Kimberly
Krohn

6:30 PM CrossFit

3 x 3 @ 115 lbs

5

Joy
Harrell

8:30 AM CrossFit

3 x 3 @ 95 lbs

6

Heather
Williams

6:30 PM CrossFit

3 x 3 @ 85 lbs

7

Erika
Enriquez

8:30 AM CrossFit

3 x 3 @ 65 lbs

8

Ashley
Horst

5:30 PM CrossFit

3 x 3 @ 55 lbs