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Components

Back Squat

Christine

Settings

Workout

Monday

Warm-up

1 min row or bike (easy)
3/3 step ups
5 RDL
:45 sec row or bike (mod)
3 Box Jumps
5 DL
:30 row or bike (hard)
3/3 groiners
5 Back Squat (3311)

Stand up rowers and move barbells to rack

Strength

Back Squat (3 x 3)

Back Squat

Tempo 3311

Slightly heavier than last week (63-68%)

Last prep week before next cycle

15 min clock

Metcon

Christine (Time)

3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

30/20 cal bike

15 min cap

Scaled
Less weight
Step ups

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

Whiteboard:

Monday, May 16, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

3 x 3 @ 275 lbs

2

Hunter
Kiker

5:00 AM CrossFit

3 x 3 @ 255 lbs

3

Daniel
Lenzini

5:30 PM CrossFit

3 x 3 @ 245 lbs

3

Jason
henry

4:30 PM CrossFit

3 x 3 @ 245 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

3 x 3 @ 245 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

3 x 3 @ 225 lbs

4

Steven
Lopez

4:30 PM CrossFit

3 x 3 @ 225 lbs

5

Joe
Wojnarwsky

5:30 PM CrossFit

3 x 3 @ 185 lbs

6

Keith
Desa

5:00 AM CrossFit

3 x 3 @ 160 lbs

7

Gene
Waldenmaier

6:00 AM CrossFit

3 x 3 @ 155 lbs

7

Nathan
Lain

6:00 AM CrossFit

3 x 3 @ 155 lbs

7

Will
Hamm

5:00 AM CrossFit

3 x 3 @ 155 lbs

8

Jake
Martocci

6:30 PM CrossFit

3 x 3 @ 150 lbs

9

Evan
Baker

5:00 AM CrossFit

3 x 3 @ 140 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

3 x 3 @ 175 lbs

2

Sam
Quale

5:00 AM CrossFit

3 x 3 @ 155 lbs

3

Shayna
Rogers

4:30 PM CrossFit

3 x 3 @ 150 lbs

4

Melissa
Pusey

6:00 AM CrossFit

3 x 3 @ 145 lbs

5

Dawn
Word

5:00 AM CrossFit

3 x 3 @ 135 lbs

5

Emily
Werner

4:30 PM CrossFit

3 x 3 @ 135 lbs

5

Jessica
Kelly

5:00 AM CrossFit

3 x 3 @ 135 lbs

5

Katie
Cuson

5:00 AM CrossFit

3 x 3 @ 135 lbs

5

Lacy
McKinley

6:30 PM CrossFit

3 x 3 @ 135 lbs

6

Codi
Ready

8:30 AM CrossFit

3 x 3 @ 125 lbs

6

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

3 x 3 @ 125 lbs

6

Ying
Huang

4:30 PM CrossFit

3 x 3 @ 125 lbs

7

Ashley
Horst

5:30 PM CrossFit

3 x 3 @ 115 lbs

7

Carmen
Thompson

5:30 PM CrossFit

3 x 3 @ 115 lbs

8

Heather
Williams

5:00 AM CrossFit

3 x 3 @ 85 lbs

8

Kandiss
Campbell

5:00 AM CrossFit

3 x 3 @ 85 lbs

8

Paige
Darrow

5:30 PM CrossFit

3 x 3 @ 85 lbs

8

Sarah
Gadilhe

5:30 PM CrossFit

3 x 3 @ 85 lbs

9

Amber
Fisher

8:30 AM CrossFit

3 x 3 @ 75 lbs

9

Erika
Enriquez

8:30 AM CrossFit

3 x 3 @ 75 lbs

10

Katey
Mackin

5:00 AM CrossFit

2 x 3 @ 145 lbs

Whoops 🙃