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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo..

Into..

2 rounds
10 Alt Samson
10 Med Ball Front Squats
10 bird dog
10 glute bridge

Strength

Back Squat (1x5 @ 85%)

Back Squat

1x5 @ 65%*
1x5 @ 75%
1x5 @ 80-85%

*Based off of Heavy 1-Rep
*20 min clock

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

1 SET
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats

(Score is Total Reps)

Optional Cool Down

FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose

(No Measure)

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

Whiteboard:

Friday, July 09, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 5 @ 345 lbs

1

James
Wall

4:30 PM CrossFit

1 x 5 @ 345 lbs

Felt pretty good

2

Hunter
Kiker

6:00 AM CrossFit

1 x 5 @ 275 lbs

3

Maury
Goldstein

8:30 AM CrossFit

1 x 5 @ 270 lbs

3

Stefan
Chamlis

4:30 PM CrossFit

1 x 5 @ 270 lbs

4

Jason
henry

4:30 PM CrossFit

1 x 5 @ 265 lbs

5

Eli
Brewton

4:30 PM CrossFit

1 x 5 @ 225 lbs

5

Kenneth
Smith

8:30 AM CrossFit

1 x 5 @ 225 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 215 lbs

185, 195, 205

7

Keith
Mangum

8:30 AM CrossFit

1 x 5 @ 165 lbs

8

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 245 lbs

Female Clients

1

Alli
Summers

4:30 PM CrossFit

1 x 5 @ 245 lbs

2

Lacy
McKinley

4:30 PM CrossFit

1 x 5 @ 175 lbs

135, 155, 175

3

Shayna
Rogers

4:30 PM CrossFit

1 x 5 @ 170 lbs

4

Anita
Dean

8:30 AM CrossFit

1 x 5 @ 155 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 155 lbs

125, 145, 155

5

Jahzyiah
Samuels-Wi ...

6:00 AM CrossFit

1 x 5 @ 85 lbs

5

Jennifer
Trahan

5:00 AM CrossFit

1 x 5 @ 85 lbs

6

Sarah
Gadilhe

8:30 AM CrossFit

1 x 5 @ 80 lbs

7

Kalei
Stephens

5:30 PM CrossFit

1 x 1 @ 90 lbs