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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
CrossFit Allegiance
Program
CrossFit
CrossFit Kids
MoFlow
Date
Workout
6/10/19 - CrossFit Allegiance
Class
(All)
5:30 AM CrossFit
6:30 AM CrossFit
8:30AM CrossFit Class
9:30 AM CrossFit
12:00 PM CrossFit
4:00 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (28/21)
Workout
6/10/19
Weightlifting
Back Squat
Back Squat
On the Minute x 9:
1 Pausing Back Squat
1 Back Squat
Sets #1+2+3 - 60%
Sets #4+5+6 - 66%
Sets #7+8+9 - 72%
Metcon
Metcon (Time)
For Time:
50 Strict Pull-Ups
*Every break, complete 5 Strict Ring Dips
10 minute time cap
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9min:
10 Hang Squat Snatches (75/55)
30 DU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 10, 2019
Male Clients
1
Dane
Sonnenberg
4:00 PM CrossFit
3 x 1 @ 295 lbs
2
Alto
Shambles
12:00 PM CrossFit
3 x 1 @ 255 lbs
2
Hap
Clayton
12:00 PM CrossFit
3 x 1 @ 255 lbs
3
Private
5:30 AM CrossFit
3 x 1 @ 245 lbs
3
Stephen
Kent
5:30 AM CrossFit
3 x 1 @ 245 lbs
4
Darius
Nouri
8:30AM CrossFit Class
3 x 1 @ 235 lbs
4
Todd
Mehrmann
4:00 PM CrossFit
3 x 1 @ 235 lbs
5
Justin
Lincoln
5:30 PM CrossFit
3 x 1 @ 215 lbs
6
Bob
Swadley
8:30AM CrossFit Class
3 x 1 @ 205 lbs
6
Brent
Miller
8:30AM CrossFit Class
3 x 1 @ 205 lbs
6
Eric
Olinger
12:00 PM CrossFit
3 x 1 @ 205 lbs
6
Jason
Leach
12:00 PM CrossFit
3 x 1 @ 205 lbs
6
Jay
Parkhurst
6:30 PM CrossFit
3 x 1 @ 205 lbs
6
Johnny
Quilla
4:00 PM CrossFit
3 x 1 @ 205 lbs
7
Scotty
In Route
8:30AM CrossFit Class
3 x 1 @ 195 lbs
155/175/195
8
Colby
Wollak
12:00 PM CrossFit
3 x 1 @ 185 lbs
8
King
of Verdict ...
12:00 PM CrossFit
3 x 1 @ 185 lbs
8
Lee
Blackwelder
5:30 PM CrossFit
3 x 1 @ 185 lbs
8
Neil
Glezen
12:00 PM CrossFit
3 x 1 @ 185 lbs
9
Brad
May
5:30 PM CrossFit
3 x 1 @ 175 lbs
9
Jonah
Johnston
12:00 PM CrossFit
3 x 1 @ 175 lbs
9
Mike
Alfred
5:30 AM CrossFit
3 x 1 @ 175 lbs
10
Jordan
Calhoun
5:30 AM CrossFit
3 x 1 @ 170 lbs
11
Ken
Buckstad
5:30 AM CrossFit
3 x 1 @ 165 lbs
11
Kenny
Hastings
9:30 AM CrossFit
3 x 1 @ 165 lbs
12
Paul
Rafferty
5:30 AM CrossFit
3 x 1 @ 155 lbs
13
Joey
Hager
4:00 PM CrossFit
3 x 1 @ 135 lbs
14
COTTON
DAVIS
6:30 AM CrossFit
3 x 1 @ 10 lbs
Plate Squats
Female Clients
1
Cambell
Vander Haar
12:00 PM CrossFit
3 x 1 @ 205 lbs
2
Jennifer
Eckard
9:30 AM CrossFit
3 x 1 @ 160 lbs
2
Jill
Olinger
4:00 PM CrossFit
3 x 1 @ 160 lbs
3
Teeter
Miller
5:30 PM CrossFit
3 x 1 @ 155 lbs
4
Alyson
Knight
6:30 PM CrossFit
3 x 1 @ 145 lbs
4
Leslie
Auton
5:30 PM CrossFit
3 x 1 @ 145 lbs
4
Myra
Harmon
9:30 AM CrossFit
3 x 1 @ 145 lbs
5
Katie
Tuttle
4:00 PM CrossFit
3 x 1 @ 135 lbs
5
Monica
Leatherman
4:00 PM CrossFit
3 x 1 @ 135 lbs
6
Amy
Plonk
12:00 PM CrossFit
3 x 1 @ 125 lbs
6
Jacki
Collins
12:00 PM CrossFit
3 x 1 @ 125 lbs
6
Miranda
Morales
12:00 PM CrossFit
3 x 1 @ 125 lbs
7
Lauran
Stump
5:30 AM CrossFit
3 x 1 @ 120 lbs
7
Sylvia
Burroughs
5:30 AM CrossFit
3 x 1 @ 120 lbs
8
JULIA
SILVA
5:30 PM CrossFit
3 x 1 @ 115 lbs
9
Brittany
Miller
6:30 PM CrossFit
3 x 1 @ 105 lbs
9
Debbie
Burroughs
5:30 AM CrossFit
3 x 1 @ 105 lbs
9
Shannon
Fichter
5:30 AM CrossFit
3 x 1 @ 105 lbs
10
laurie
laine
9:30 AM CrossFit
3 x 2 @ 95 lbs
10
Rebecca
Karner
9:30 AM CrossFit
3 x 2 @ 95 lbs
11
Elizabeth
Kincaid
4:00 PM CrossFit
3 x 1 @ 10 lbs
plate squats
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