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7/13 Squat

Metcon

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Workout

07/05/2018

Weightlifting

7/13 Squat (3 Sets in 14 Minutes )

7 Front Squats + 13 Back Squats

Start at 65% of Front Squat 1 Rep Max

Workout of the Day

Metcon (Time)

For Time:
400m Run
50 Sit-ups (Rx+=Weighted 20/10)
60 Double Unders (120 Singles)
80 Dumbbell Snatches (Alt, 35/20, Rx+=50/35)
60 Push-ups (Rx+=Ring Push-ups)
50 Sit-ups (Rx+=Weighted 20/10)
400m Run

Strict 20 Minute Cut-off.

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

Whiteboard:

Thursday, July 05, 2018

Male Clients

1

Frank
Garcia

5:45PM CrossFit

3 x 1 @ 225 lbs

1

Jonathan
Larsen

5:45PM CrossFit

3 x 1 @ 225 lbs

1

JB
Breitling

5:45PM CrossFit

3 x 1 @ 225 lbs

2

Cameron
Reeves

5:45PM CrossFit

3 x 1 @ 175 lbs

3

Chase
Young

6:45PM CrossFit

3 x 1 @ 155 lbs

4

Carlos
Aguirre

5:45PM CrossFit

3 x 20 @ 135 lbs

5

Jacob
Young

8:30AM CrossFit

1 x 1 @ 95 lbs

5

luke
Rosales

6:45PM CrossFit

1 x 1 @ 155 lbs

5

Mike
Rosales

6:45PM CrossFit

1 x 1 @ 155 lbs

5

phillip
wise

6:45PM CrossFit

1 x 1 @ 145 lbs

5

Riley
Alford

6:45PM CrossFit

1 x 1 @ 145 lbs

5

Sean
Smith

4:30PM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Emily
Gallaway

5:45PM CrossFit

3 x 20 @ 55 lbs

1

kelsey
ward

5:45PM CrossFit

3 x 20 @ 55 lbs

1

Hanna
Young

6:45PM CrossFit

3 x 1 @ 55 lbs

2

Becky
Parrish

6:45PM CrossFit

2 x 1 @ 65 lbs

2

Tracy
May

8:30AM CrossFit

2 x 1 @ 145 lbs

1st @125

2

Ashley
Reeves

5:45PM CrossFit

1 x 20 @ 135 lbs

2

Jackie
Lee

5:45PM CrossFit

1 x 20 @ 75 lbs

2

Brooke
Silverthorn

4:30PM CrossFit

1 x 1 @ 105 lbs