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Components

Back Squat

Metcon

Settings

Workout

Cf - 5/13/22

A:

EMOM 5
:30 hard bike, :30 easy

B: Back Squat (5x2 @84-88% ; rest 2:00)

C: Metcon (Time)

GPP
5 rounds for time:
10 deadlift 185/135
10/7 cal echo

Competitor
5 rounds for time:
10 deadlift 225/155
15/10 cal echo

D: Metcon (No Measure)

Bonus Fitness / Core

3 sets:
:30 hollow body hold
10 paloff press e/direction
:30 elbow plank
Rest to recovery

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

Whiteboard:

Friday, May 13, 2022

Male Clients

1

Bradd
Hughes

5:00 PM CrossFit

5 x 2 @ 385 lbs

2

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 365 lbs

315/345/345/365/365

3

JD
Mason

4:00 PM CrossFit

5 x 2 @ 305 lbs

4

Joel
Mason

7:00am CrossFit

5 x 2 @ 295 lbs

3x285 2x295

5

Preston
Dial

6:00 AM CrossFit

5 x 2 @ 265 lbs

225/245/265/265/265

6

Derek
Fecteau

11:30 AM CrossFit

5 x 2 @ 255 lbs

7

Luke
Wylie

4:00 PM CrossFit

5 x 2 @ 235 lbs

8

Erwin
Ramos

5:00 AM CrossFit

5 x 2 @ 225 lbs

8

Voncha
Reddy

7:00am CrossFit

5 x 2 @ 225 lbs

9

Brent
Stewart

6:00 AM CrossFit

5 x 2 @ 215 lbs

10

David
Lewis

5:00 PM CrossFit

1 x 2 @ 305 lbs

275/295/295/295/305

10

Kevin
Stewart

6:00 AM CrossFit

1 x 2 @ 365 lbs

225/275/315/345/365

Female Clients

1

Becca
Esborg

7:00am CrossFit

5 x 2 @ 225 lbs

1

Martha
Quigley

6:00 AM CrossFit

5 x 2 @ 225 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 2 @ 215 lbs

2

Ellen
Mullins

5:00 PM CrossFit

5 x 2 @ 215 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 205 lbs

4

jessica
white

5:00 PM CrossFit

5 x 2 @ 200 lbs

5

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 195 lbs

Tempo to bench

6

Jessica
Dodd

4:00 PM CrossFit

5 x 2 @ 180 lbs

7

Ashleigh
Rivera

11:30 AM CrossFit

5 x 2 @ 175 lbs

7

Morgan
Webb

5:00 PM CrossFit

5 x 2 @ 175 lbs

7

Shannon
Lyczkowski

5:00 PM CrossFit

5 x 2 @ 175 lbs

8

Sage
West

11:30 AM CrossFit

5 x 2 @ 165 lbs

9

Taylor Marie
Reid

5:00 AM CrossFit

5 x 2 @ 155 lbs

10

Catherine
Yancy

5:00 PM CrossFit

5 x 2 @ 125 lbs

11

Nina
Montgomery

4:00 PM CrossFit

5 x 2 @ 115 lbs

11

Tori
Lyczkowski

5:00 PM CrossFit

5 x 2 @ 115 lbs

12

Melinda
Henderson

6:00 AM CrossFit

5 x 2 @ 85 lbs