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Components

Back Squat

Metcon

Settings

Workout

6/14/17

Warm-up

200m jog 1 lap around the building
Butt Kicks
Soldier walks
Quad pull - Toe Touch
2 Rounds:
10 Reverse Lunges w/ Rotation
10 Lateral Lunges 5/ side
10 lateral leg swings 5/side
10 single arm Russian KBS 5/arm

Weightlifting

Back Squat (95% 1x1)

Back Squat

60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

Metcon

Metcon (Time)

21-15-9:
Snatches, 135/95
GHDSU
Directly into:
18-12-6:
Jerks, 135/95
Bar Muscle-ups
Directly into:
15 - 12 - 6:
Bar Facing Burpees
T2B

ADV RX as written
RX Pull-ups 115/75

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

Whiteboard:

Wednesday, June 14, 2017

Male Clients

1

Brandon
Hedrick

5:30 AM CrossFit

1 x 1 @ 415 lbs

2

Derek
Halford

8:30AM CrossFit Class

1 x 1 @ 325 lbs

2

Private

5:30 AM CrossFit

1 x 1 @ 325 lbs

3

Brad
May

5:30 PM CrossFit

1 x 1 @ 275 lbs

3

Eric
Olinger

5:30 PM CrossFit

1 x 1 @ 275 lbs

3

Kyle
Baker

6:30 PM CrossFit

1 x 1 @ 275 lbs

3

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 275 lbs

4

Chris
Morales

5:30 AM CrossFit

1 x 1 @ 245 lbs

4

Colby
Wollak

5:30 PM CrossFit

1 x 1 @ 245 lbs

4

Toni
Huber

5:30 PM CrossFit

1 x 1 @ 245 lbs

5

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 235 lbs

6

Johnny
Babitz

4:00 PM CrossFit

1 x 1 @ 210 lbs

7

King
of Verdict ...

6:30 AM CrossFit

1 x 1 @ 205 lbs

8

David
Fero

4:00 PM CrossFit

1 x 1 @ 190 lbs

9

Drew
Callaway

4:00 PM CrossFit

1 x 1 @ 160 lbs

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

1 x 1 @ 235 lbs

2

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 195 lbs

3

Jennifer
Taylor

12:00 PM CrossFit

1 x 1 @ 190 lbs

4

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 180 lbs

5

Miranda
Morales

9:30 AM CrossFit

1 x 1 @ 145 lbs

5

Nikki
Stewart

9:30 AM CrossFit

1 x 1 @ 145 lbs

5

Stacey
Nance

6:30 PM CrossFit

1 x 1 @ 145 lbs

6

Angie
Clayton

9:30 AM CrossFit

1 x 1 @ 130 lbs

7

Monica
Leatherman

4:00 PM CrossFit

6 x 2 @ 120 lbs

Worked on form

7

Maddy
Fero

4:00 PM CrossFit

1 x 1 @ 120 lbs

7

Shannon
Fichter

5:30 PM CrossFit

1 x 1 @ 120 lbs

8

Lauran
Stump

6:30 PM CrossFit

1 x 1 @ 100 lbs

9

Hillary
May

5:30 PM CrossFit

1 x 1 @ 95 lbs

10

Jodie
Silver

6:30 PM CrossFit

1 x 1 @ 80 lbs

11

April
Murray

6:30 PM CrossFit

1 x 1 @ 75 lbs

11

Jennifer
Pridmore

5:30 PM CrossFit

1 x 1 @ 75 lbs

12

Lisa
Hummel

6:30 PM CrossFit

1 x 1 @ 65 lbs

13

Cheri
Howard

5:30 AM CrossFit

1 x 1 @ 0 lbs

Squat w/ bar ( knee)

13

Private

5:30 AM CrossFit

1 x 1 @ 0 lbs