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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

3/3 cossack squats
:15 side plank each side
3/3 Samson
:15 plank

w/empty BB
3 kang squats
3 push press
3 RDL

Strength

Back Squat (1 x 3, 1 x 2, 1 x 1)

Back Squat

3 @ 80%
2 @ 83%
1 @ 85-88%

15-20 min

Metcon

Metcon (Time)

10 C & J (135/95)(95/65)
2 rounds of Cindy
5 C & J (155/105)(115)(85)
2 rounds of Cindy
3 C & J (185/125)(135/95)

15 min cap

Cindy
5 pull ups
10 push ups
15 air squats

RX+
C2B
155/105, 185/125, 225/155

Scaled
Less weight
Ring row

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Whiteboard:

Monday, June 20, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 1 @ 375 lbs

2

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 360 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 1 @ 325 lbs

4

Stefan
Chamlis

8:30 AM CrossFit

1 x 3 @ 305 lbs

i cant read did 3 reps

4

Jeff
Massie

8:30 AM CrossFit

1 x 1 @ 305 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 285 lbs

6

Alex
Jackson

4:30 PM CrossFit

1 x 1 @ 275 lbs

7

Dustin
Krohn

6:30 PM CrossFit

1 x 1 @ 270 lbs

8

Eli
Brewton

4:30 PM CrossFit

1 x 1 @ 245 lbs

9

Donnie
Henriques

5:30 PM CrossFit

1 x 1 @ 215 lbs

9

Jake
Martocci

6:30 PM CrossFit

1 x 1 @ 215 lbs

9

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 215 lbs

10

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 3 @ 205 lbs

11

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 185 lbs

170, 180(2), 185(2)

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 225 lbs

2

Ashley
Horst

8:30 AM CrossFit

1 x 1 @ 195 lbs

175. 185. 195.

2

Melissa
Pusey

8:30 AM CrossFit

1 x 1 @ 195 lbs

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 175 lbs

4

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 175 lbs

5

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 165 lbs

6

Codi
Ready

6:30 PM CrossFit

1 x 1 @ 160 lbs

7

Emily
Werner

4:30 PM CrossFit

1 x 1 @ 155 lbs

8

Carmen
Thompson

5:30 PM CrossFit

1 x 1 @ 145 lbs

8

Lanieeee
Bell

8:30 AM CrossFit

1 x 1 @ 145 lbs

9

Joy
Harrell

8:30 AM CrossFit

1 x 2 @ 140 lbs

4@ 85 3@ 95 2@ 120 2@ 125 2@ 140

9

Kimberly
Krohn

6:30 PM CrossFit

1 x 1 @ 140 lbs

10

Ying
Huang

4:30 PM CrossFit

1 x 1 @ 135 lbs

11

Margarita
Ayala

8:30 AM CrossFit

1 x 1 @ 125 lbs

12

Kandiss
Campbell

8:30 AM CrossFit

1 x 1 @ 110 lbs

12

Sarah
Gadilhe

8:30 AM CrossFit

1 x 1 @ 110 lbs

13

Paige
Darrow

4:30 PM CrossFit

1 x 1 @ 105 lbs

14

Chere
Swift

5:30 PM CrossFit

1 x 1 @ 95 lbs