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Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

30 sec each side m- Ext rotation stretch w/ PVC
:30 Lat/tricep stretch on box w/ PVC

5/5 lateral step ups
10 Turkish Sit Up w/ PVC
5/5 Samson

Review Front Squat

Strength

Front Squat (1 x 1)

Front Squat

2 @ 85%
1 @ 88%
1 @ 90-92%

20 min

Metcon

Metcon (Time)

For time
75 Alt DB Snatches (35/25)(20/15)
*Every min complete 7 box jumps (24/20)

10 min cap

RX+
50/35
30/24

Scaled
Less weight
Step ups

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Whiteboard:

Friday, July 01, 2022

Male Clients

1

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 295 lbs

failed 300

2

Jason
henry

8:30 AM CrossFit

1 x 1 @ 290 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 1 @ 290 lbs

3

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 255 lbs

4

Adam
Cabrera

4:30 PM CrossFit

1 x 1 @ 245 lbs

90%

5

EJ
Walter

4:30 PM CrossFit

1 x 1 @ 235 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 235 lbs

5

Steven
Lopez

4:30 PM CrossFit

1 x 1 @ 235 lbs

1- 205, 2-215, 3-225, 4-235

6

Mauricio
Masili

5:00 AM CrossFit

1 x 1 @ 205 lbs

7

BJ
Trahan

5:00 AM CrossFit

1 x 1 @ 190 lbs

8

Brandon
Roberts

8:30 AM CrossFit

1 x 1 @ 175 lbs

8

Korey
Rademacher

8:30 AM CrossFit

1 x 1 @ 175 lbs

9

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 170 lbs

wu: 95(3), 115(3), 135(2) set: 150(2), 160(1), 165(1), 170(2).ouc...

10

Ionatan
Soule

8:30 AM CrossFit

1 x 1 @ 165 lbs

10

scott
Tyler

4:30 PM CrossFit

1 x 1 @ 165 lbs

11

Will
Hamm

8:30 AM CrossFit

1 x 1 @ 155 lbs

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

1 x 1 @ 185 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 1 @ 175 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 1 @ 175 lbs

3

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 165 lbs

4

Katie
Brookes

8:30 AM CrossFit

1 x 1 @ 160 lbs

4

Shayna
Rogers

5:30 PM CrossFit

1 x 1 @ 160 lbs

140/150/160

5

Katey
Mackin

8:30 AM CrossFit

1 x 1 @ 155 lbs

5

Sidney
Rose

5:30 PM CrossFit

1 x 1 @ 155 lbs

6

Samantha
Trahan

5:00 AM CrossFit

1 x 1 @ 150 lbs

7

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 1 @ 140 lbs

7

Lacy
McKinley

6:00 AM CrossFit

1 x 1 @ 140 lbs

2 x 130, 1 x 135, 1 x 140

8

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 135 lbs

9

Bell
Masili

5:00 AM CrossFit

1 x 1 @ 129 lbs

10

Lanieeee
Bell

6:00 AM CrossFit

1 x 1 @ 125 lbs

11

Kayla
Haley

5:30 PM CrossFit

1 x 1 @ 115 lbs

11

Margarita
Ayala

5:30 PM CrossFit

1 x 1 @ 115 lbs

12

Joy
Harrell

4:30 PM CrossFit

1 x 2 @ 110 lbs

13

Danielle
O'Connor

5:00 AM CrossFit

1 x 1 @ 100 lbs

13

Hannah
Trahan

5:00 AM CrossFit

1 x 1 @ 100 lbs

14

Sarah
Gadilhe

4:30 PM CrossFit

1 x 1 @ 97 lbs

15

Jennifer
Trahan

5:00 AM CrossFit

1 x 1 @ 95 lbs

16

Alexandra
Moran

8:30 AM CrossFit

1 x 1 @ 0 lbs