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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

3/3 groiners
3/3 T Spine Rotations
3/3 box step overs

5 Deadlifts
5 Kang Squats
5/5 elbow punches
5 BTN Push Press

Review Back Squat

Strength

Back Squat (4 x 4)

Back Squat

4 @ 70%
4 @ 73%
4 @ 75%
4 @ 75%

15 min

After back squats take 6-7 min to build to C& J weight and practice gymnastics

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 13
7 Pull Ups
7 Box Jump Over (24/20)
2 Clean & Jerk (135/95)(95/65)
*continue to add 2 reps to the clean and jerk each round

RX+
165/115

Scaled
Less weight
RR
Step overs

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

Whiteboard:

Monday, June 06, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 4 @ 325 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 4 @ 305 lbs

3

Alex
Jackson

4:30 PM CrossFit

1 x 4 @ 275 lbs

3

Jason
henry

5:00 AM CrossFit

1 x 4 @ 275 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 4 @ 260 lbs

5

Ricardo
Torres

8:30 AM CrossFit

1 x 4 @ 245 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 4 @ 235 lbs

7

Steven
Lopez

6:30 PM CrossFit

4 x 4 @ 225 lbs

1-205, 2- 215, 3-225, 4-225

8

Eli
Brewton

8:30 AM CrossFit

1 x 4 @ 220 lbs

9

Donnie
Henriques

5:30 PM CrossFit

4 x 4 @ 205 lbs

10

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 4 @ 185 lbs

11

Keith
Desa

5:00 AM CrossFit

1 x 4 @ 165 lbs

11

Michael
Otte

5:30 PM CrossFit

1 x 4 @ 165 lbs

12

Gene
Waldenmaier

6:00 AM CrossFit

1 x 4 @ 145 lbs

13

Michael
Barrow

6:00 AM CrossFit

1 x 4 @ 135 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 4 @ 185 lbs

2

Lacy
McKinley

4:30 PM CrossFit

2 x 4 @ 160 lbs

Fuck me…that shit felt heavy

3

Melissa
Pusey

6:00 AM CrossFit

4 x 4 @ 155 lbs

3

Katie
Brookes

8:30 AM CrossFit

1 x 4 @ 155 lbs

Didn't feel like my 75%

4

Jessica
Kelly

5:00 AM CrossFit

2 x 4 @ 150 lbs

140, 145, 150, 150

4

Katie
Cuson

5:00 AM CrossFit

2 x 4 @ 150 lbs

140, 145, 150, 150

4

Shayna
Rogers

5:30 PM CrossFit

1 x 4 @ 150 lbs

5

Ashley
Horst

5:30 PM CrossFit

1 x 4 @ 145 lbs

105 115 135 145

6

Emily
Werner

4:30 PM CrossFit

1 x 4 @ 135 lbs

7

Carmen
Thompson

5:30 PM CrossFit

1 x 4 @ 130 lbs

8

Sidney
Ladd

4:30 PM CrossFit

1 x 4 @ 125 lbs

8

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

1 x 4 @ 125 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 4 @ 95 lbs

10

Paige
Darrow

4:30 PM CrossFit

1 x 4 @ 85 lbs

11

Amber
Fisher

8:30 AM CrossFit

4 x 4 @ 80 lbs

12

Heather
Williams

5:00 AM CrossFit

1 x 4 @ 70 lbs

13

Chere
Swift

4:30 PM CrossFit

1 x 4 @ 65 lbs