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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Friday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (17/19)
Workout
Friday
Warm-up
2 min cardio
into..
Halo
Into..
1 round
:30 pigeon stretch each side
:30 lizard pose each side
:30 sumo squat hold
Into...
2 rounds (w/ PVC)
5 Kang Squats
5/5 Cossack Squats
5/5 bird dog
Strength
Back Squat (Heavy 1-Rep )
Back Squat
ON A 25:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat
Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.
(Score is Weight)
Metcon is optional after class.
Cool Down
Metcon (No Measure)
Cool Down
Foam Roll Quads/IT band/Glutes
1:00 Seated Saddle
Workout
Metcon (Time)
3 rounds
50 DU
20 Russian KB Swing (70/53)|(53/35)
15 sit ups
(Score is Time)
*10 min cap
Scaled
Less weight
75 SU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 02, 2021
Male Clients
1
Austin
Haarmann
8:30 AM CrossFit
1 x 1 @ 405 lbs
2
James
Wall
4:30 PM CrossFit
1 x 1 @ 385 lbs
Weak af
3
Wesley
Rogers
4:30 PM CrossFit
1 x 5 @ 370 lbs
4
Lex
Egea
8:30 AM CrossFit
1 x 1 @ 355 lbs
more to go
5
Max
Weaver
4:30 PM CrossFit
1 x 1 @ 350 lbs
6
Nick
Trzesniowski
5:30 PM CrossFit
1 x 1 @ 335 lbs
Failed 345
7
Maury
Goldstein
8:30 AM CrossFit
1 x 1 @ 325 lbs
8
Hunter
Kiker
6:00 AM CrossFit
1 x 1 @ 315 lbs
8
Stefan
Chamlis
5:30 PM CrossFit
1 x 1 @ 315 lbs
9
Eric
Morales
8:30 AM CrossFit
1 x 1 @ 295 lbs
9
Jason
henry
4:30 PM CrossFit
1 x 1 @ 295 lbs
10
Alexander
Rios
8:30 AM CrossFit
1 x 1 @ 275 lbs
11
Eli
Brewton
4:30 PM CrossFit
1 x 1 @ 265 lbs
12
Jason
Rabinowitz
5:00 AM CrossFit
1 x 1 @ 260 lbs
13
Kenneth
Smith
8:30 AM CrossFit
1 x 1 @ 245 lbs
14
Evan
Baker
5:00 AM CrossFit
1 x 1 @ 190 lbs
15
Gene
Waldenmaier
6:00 AM CrossFit
1 x 1 @ 175 lbs
2-45 plates + MB for depth
Female Clients
1
Randi
Biggs
8:30 AM CrossFit
1 x 1 @ 240 lbs
2
Jordyn
Bennett
5:30 PM CrossFit
1 x 1 @ 215 lbs
3
Amanda
Wilson
8:30 AM CrossFit
1 x 1 @ 205 lbs
3
Lacy
McKinley
4:30 PM CrossFit
1 x 1 @ 205 lbs
4
Katie
Cuson
5:00 AM CrossFit
1 x 1 @ 200 lbs
4
Katie
Brookes
8:30 AM CrossFit
1 x 1 @ 200 lbs
4
Shayna
Rogers
5:00 AM CrossFit
1 x 1 @ 200 lbs
200 club 🤩
5
Anita
Dean
8:30 AM CrossFit
1 x 1 @ 195 lbs
6
Jessica
Kelly
4:30 PM CrossFit
1 x 1 @ 185 lbs
7
Abby
Morales
8:30 AM CrossFit
1 x 1 @ 170 lbs
8
Leigh
Green
8:30 AM CrossFit
1 x 1 @ 165 lbs
9
Codi
Ready
5:30 PM CrossFit
1 x 1 @ 160 lbs
10
Joy
Harrell
5:30 PM CrossFit
1 x 1 @ 155 lbs
11
Rachel
Einspahr
6:00 AM CrossFit
1 x 1 @ 150 lbs
12
Jessica
Johnson
5:00 AM CrossFit
1 x 1 @ 125 lbs
13
Hannah
Trahan
5:00 AM CrossFit
1 x 1 @ 115 lbs
13
Jennifer
Trahan
5:00 AM CrossFit
1 x 1 @ 115 lbs
13
Samantha
Trahan
5:00 AM CrossFit
1 x 1 @ 115 lbs
14
Sarah
Gadilhe
8:30 AM CrossFit
1 x 1 @ 97 lbs
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