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Components

Back Squat

Metcon

Settings

Workout

CF - 6/3/22

A:

1:00 bike
into
4 way hip stretch :20 each

then

2 rds
5 squats w/ barbel
5 back rack lunges each leg
:10 squat hold

B: Back Squat (3 x 1 @ 88-92%)

6@ 78
2x3 @82-84
3x1 @88-92% ; rest 2:00

C: Metcon (Time)

GPP
4 rounds for time:
10 ttb
10 alt db snatch 50/35
10 bbjo 24/20

Competitor
4 rounds for time:
15 ttb
10 alt db snatch 70/50
10 bbjo 30/24

D: Metcon (No Measure)

Bonus fitness / Grip
3 sets:
100’ farmer carry (heavy)
100 du
Rest to recovery

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

Whiteboard:

Friday, June 03, 2022

Male Clients

1

David
Lewis

5:00 PM CrossFit

3 x 1 @ 315 lbs

1

Justin
Schot

11:30 AM CrossFit

3 x 1 @ 315 lbs

1

Luke
Frauhiger

5:00 PM CrossFit

3 x 1 @ 315 lbs

2

Gavin
Reid

7:00am CrossFit

3 x 1 @ 295 lbs

3

Dustin
Dowell

11:30 AM CrossFit

3 x 1 @ 245 lbs

6 x 215 3 x 2 x 225 3 x 1 x 245

3

Voncha
Reddy

6:00 AM CrossFit

3 x 1 @ 245 lbs

4

Brent
Stewart

6:00 AM CrossFit

3 x 1 @ 215 lbs

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

3 x 1 @ 230 lbs

2

jessica
white

5:00 PM CrossFit

3 x 1 @ 225 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 1 @ 215 lbs

4

Marly
Julienne

5:00 PM CrossFit

3 x 1 @ 195 lbs

5

Lauren
Gardner

11:30 AM CrossFit

3 x 1 @ 165 lbs

5

Tori
Tesmer

5:00 PM CrossFit

3 x 1 @ 165 lbs

6

Taylor Marie
Reid

7:00am CrossFit

3 x 1 @ 160 lbs

7

Kristen
Kerby Graves

7:00am CrossFit

3 x 1 @ 145 lbs

8

Morgan
Kenley

7:00am CrossFit

3 x 1 @ 125 lbs

9

Melinda
Henderson

6:00 AM CrossFit

3 x 1 @ 105 lbs

10

Nicole
Rieman

6:00 AM CrossFit

3 x 1 @ 95 lbs