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Components

Back Squat

Metcon

Metcon

Settings

Workout

6/17/19

Weightlifting

Back Squat

Back Squat

3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 75%, 1 Rep @ 80%
3 Reps @ 80%, 1 Rep @ 85%

rest 2-3:00 min
Following our single at 85%, make a judgement call to attempt 1 rep.

Metcon

Metcon (Time)

3 Rounds:
75 DU
50 Air Squats
25/18 Calorie Row

Core work

Metcon (2 Rounds for reps)

Tabata GHD Sit-Ups
Rest 1:00
Tabata back Extensions

Tabata is 8 rounds
:20 seconds max reps
:10 seconds rest

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

Whiteboard:

Monday, June 17, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 365 lbs

2

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 345 lbs

3

Danny
Eckard

6:30 AM CrossFit

1 x 1 @ 335 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 325 lbs

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 315 lbs

6

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 300 lbs

7

Private

5:30 AM CrossFit

1 x 1 @ 295 lbs

7

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 295 lbs

8

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 285 lbs

8

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 285 lbs

failed at 315

9

Darius
Nouri

9:30 AM CrossFit

1 x 1 @ 275 lbs

10

Evan
Mason

5:30 PM CrossFit

1 x 1 @ 265 lbs

10

Justin
Lincoln

5:30 PM CrossFit

1 x 1 @ 265 lbs

10

Kenny
Hastings

5:30 PM CrossFit

1 x 1 @ 265 lbs

11

Bob
Swadley

9:30 AM CrossFit

1 x 1 @ 245 lbs

11

Brent
Miller

5:30 PM CrossFit

1 x 1 @ 245 lbs

11

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 245 lbs

11

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 245 lbs

11

King
of Verdict ...

4:00 PM CrossFit

1 x 1 @ 245 lbs

11

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 245 lbs

12

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 240 lbs

12

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 240 lbs

13

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 205 lbs

14

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 195 lbs

14

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 195 lbs

14

Joey
Hager

5:30 AM CrossFit

1 x 1 @ 195 lbs

14

Neil
Glezen

12:00 PM CrossFit

1 x 1 @ 195 lbs

15

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 165 lbs

16

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 155 lbs

16

COTTON
DAVIS

6:30 AM CrossFit

1 x 1 @ 155 lbs

17

Bob
Olsen

8:30AM CrossFit Class

1 x 1 @ 115 lbs

Female Clients

1

Jill
Olinger

4:00 PM CrossFit

1 x 1 @ 205 lbs

2

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 200 lbs

3

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 195 lbs

4

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 185 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 175 lbs

failed 185

6

Emma
Mason

9:30 AM CrossFit

1 x 1 @ 170 lbs

7

Jenn
Warcola

12:00 PM CrossFit

1 x 1 @ 155 lbs

8

Rebecca
Karner

9:30 AM CrossFit

1 x 1 @ 145 lbs

9

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 140 lbs

10

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 135 lbs

11

JULIA
SILVA

12:00 PM CrossFit

1 x 1 @ 130 lbs

12

Amanda
Mendez

4:00 PM CrossFit

1 x 1 @ 125 lbs

13

Alyssa
Baker

4:00 PM CrossFit

1 x 1 @ 120 lbs

14

Brittany
Miller

6:30 PM CrossFit

1 x 1 @ 85 lbs

15

Debra
Olsen

8:30AM CrossFit Class

1 x 1 @ 10 lbs

10x2 plate squats