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Back Squat

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CrossFit Cape Cod 05/24/2022

Back Squat (5-3-1+)

Back Squat

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight/Reps at 95%)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a
200m Run.

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Whiteboard:

Tuesday, May 24, 2022

Male Clients

1

Kevin
Medeiros

CrossFit: 4:30 PM

1 x 5 @ 275 lbs

5x275, 3x315, 1x365

2

Dan
Murphy

CrossFit: 7:30 AM

1 x 5 @ 225 lbs

3

Eduardo
Miranda

CrossFit: 6:30 PM

1 x 3 @ 310 lbs

4

Cameron
Duncan

CrossFit: 5:30 PM

1 x 3 @ 275 lbs

4

Robert
Mawrey

CrossFit: 7:30 AM

1 x 3 @ 275 lbs

5

Ryan
Martin

CrossFit: 6:30 PM

1 x 3 @ 265 lbs

6

Jonathan
Kinsella

CrossFit: 3:30 PM

1 x 4 @ 195 lbs

7

Jeff
Tomchik

CrossFit: 7:30 AM

1 x 3 @ 235 lbs

8

Mike
Hinckley jr

CrossFit: 5:30 AM

1 x 3 @ 220 lbs

9

John
Piscatelli

CrossFit: 3:30 PM

1 x 1 @ 225 lbs

10

Duane
Fotheringham

CrossFit: 5:30 AM

1 x 1 @ 195 lbs

11

Thomas
Topham

CrossFit: 7:30 AM

1 x 155 @ 0 lbs

Female Clients

1

Samantha
Finerty

CrossFit: 3:30 PM

1 x 6 @ 210 lbs

2

Liz
Ouellette

CrossFit: 4:30 PM

1 x 3 @ 205 lbs

1 rep 240

3

Bri
Gallagher

CrossFit: 4:30 PM

1 x 3 @ 190 lbs

4

Nettie
Walton

CrossFit: 6:30 PM

1 x 3 @ 75 lbs

5

Elizabeth
Polito

CrossFit: 6:30 PM

1 x 2 @ 100 lbs

6

Pina
Patel

CrossFit: 4:30 PM

1 x 1 @ 155 lbs

7

Maria
Jones

CrossFit: 7:30 AM

1 x 1 @ 130 lbs

95, 115, 129

8

Adrienne
Okon

CrossFit: 5:30 PM

1 x 1 @ 95 lbs

9

Danielle
Gaeta

CrossFit: 4:30 PM

3 x 0 @ 70 lbs

9

Mary
Laird

CrossFit: 4:30 PM

2 x 185 @ 0 lbs