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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

:30 Sumo Squat hold
3/3 Samson
3/3 SL Glute Bridge
5/5 deadbugs
5 supermans

w/ empty barbell
5 goodmornings
5 back squat 3311
5 Deadlifts 3311

Strength

Back Squat (4 x 4 )

Back Squat

4 @ 72%
4 @ 75%
4 @ 78%
4 @ 80%

15-18 min

Metcon

Metcon (Time)

40-20-10-5
Wall Balls (20/14)(14/10)
5-10-15-20
Deadlifts (185/125)(135/95)

13 min cap

RX+
225/155

Scaled
Less weight
Less reps

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

Whiteboard:

Monday, June 13, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 4 @ 315 lbs

2

Alex
Jackson

4:30 PM CrossFit

1 x 4 @ 305 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 4 @ 295 lbs

4

Lex
Egea

8:30 AM CrossFit

1 x 4 @ 275 lbs

4

Stefan
Chamlis

5:30 PM CrossFit

1 x 4 @ 275 lbs

5

EJ
Walter

6:30 PM CrossFit

1 x 4 @ 255 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 4 @ 255 lbs

6

Eli
Brewton

8:30 AM CrossFit

1 x 4 @ 225 lbs

7

Steven
Lopez

6:30 PM CrossFit

4 x 4 @ 220 lbs

1- 195, 2-205, 3-215, 4-220

8

Ryan
Stephens

6:30 PM CrossFit

1 x 4 @ 215 lbs

9

Donnie
Henriques

5:30 PM CrossFit

4 x 4 @ 195 lbs

9

Jake
Martocci

6:30 PM CrossFit

1 x 4 @ 195 lbs

10

Keith
Desa

5:00 AM CrossFit

1 x 4 @ 170 lbs

11

Evan
Baker

5:00 AM CrossFit

1 x 4 @ 165 lbs

12

Gene
Waldenmaier

6:00 AM CrossFit

1 x 4 @ 145 lbs

13

Private

4:30 PM CrossFit

1 x 4 @ 60 lbs

14

scott
Tyler

4:30 PM CrossFit

4 x 3 @ 170 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 4 @ 205 lbs

2

Sam
Quale

5:00 AM CrossFit

1 x 4 @ 195 lbs

3

Melissa
Pusey

6:00 AM CrossFit

1 x 4 @ 185 lbs

4

Jordyn
Bennett

6:30 PM CrossFit

1 x 4 @ 170 lbs

4

Shayna
Rogers

6:30 PM CrossFit

1 x 4 @ 170 lbs

5

Lacy
McKinley

6:30 PM CrossFit

3 x 4 @ 165 lbs

5

Katie
Cuson

5:00 AM CrossFit

1 x 4 @ 165 lbs

6

Ashley
Horst

8:30 AM CrossFit

1 x 4 @ 155 lbs

105,115,125,135,155, 160

6

Katie
Brookes

8:30 AM CrossFit

1 x 4 @ 155 lbs

7

Emily
Werner

4:30 PM CrossFit

1 x 4 @ 145 lbs

7

Kimberly
Krohn

6:30 PM CrossFit

1 x 4 @ 145 lbs

8

Codi
Ready

8:30 AM CrossFit

1 x 4 @ 135 lbs

*ouch my old lady back:(

9

Ying
Huang

4:30 PM CrossFit

4 x 4 @ 130 lbs

10

Sidney
Rose

5:30 PM CrossFit

4 x 4 @ 125 lbs

11

Joy
Harrell

8:30 AM CrossFit

1 x 4 @ 115 lbs

4@ 100 4@ 105 4@ 110 4@ 115 Back felt pretty good

12

Kandiss
Campbell

5:30 PM CrossFit

1 x 4 @ 100 lbs

12

Sarah
Gadilhe

5:30 PM CrossFit

1 x 4 @ 100 lbs

13

Erika
Enriquez

6:30 PM CrossFit

1 x 4 @ 95 lbs

13

Paige
Darrow

4:30 PM CrossFit

1 x 4 @ 95 lbs

14

Chere
Swift

5:30 PM CrossFit

1 x 4 @ 70 lbs

15

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 135 lbs