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Back Squat

Metcon

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Workout

Tuesday

Warm-up

3 ROUNDS
10 Groiners
10 Up-Downs*
10 Jumping Squats
10 Elbow Punches**

*Round 3 Perform 8 Burpees
**Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans

Strength

Back Squat (1x3 @ 90%)

Back Squat

1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Warm-Up

Metcon (Time)

FOR TIME
5 ROUNDS
8 Hang Squat Cleans (115/75)|(75/55)
8 Burpees

-Rest 2:00-

1 ROUND
16 Hang Squat Cleans
16 Burpees

(Score is Total Time Including Rest)

BB KG: (50/35)|(35/25)

Warm-Up

FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

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

Whiteboard:

Tuesday, July 13, 2021

Male Clients

1

Kourtland
Hite

7:00pm CrossFit

1 x 3 @ 315 lbs

1

Matt
Haile

6:00 pm CrossFit

1 x 3 @ 315 lbs

225,275,315

2

David
Guerra

5:00 am CrossFit

1 x 3 @ 305 lbs

230, 265, 305

2

Jonathan
Waknin

5:00 pm CrossFit

1 x 3 @ 305 lbs

3

Kyle
Jones

6:00 am CrossFit

1 x 3 @ 275 lbs

3

Mark
Brooks

5:00 am CrossFit

1 x 3 @ 275 lbs

225;255;275

3

Private

7:00 am CrossFit

1 x 3 @ 275 lbs

4

Amir
Ehrmann

5:00 pm CrossFit

1 x 3 @ 265 lbs

4

Nir
Nehory

7:00 am CrossFit

1 x 3 @ 265 lbs

5

Daniel
Russell

5:00 pm CrossFit

1 x 3 @ 245 lbs

185/225/245

5

Private

12:00 PM CrossFit

1 x 3 @ 245 lbs

6

Tom
Powers

5:00 pm CrossFit

1 x 3 @ 230 lbs

185, 205, 230

7

Jason
Pavelka

6:00 am CrossFit

1 x 3 @ 225 lbs

7

John
Curl

6:00 am CrossFit

1 x 3 @ 225 lbs

Work on verticality

8

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 215 lbs

9

Nick
Cortes

6:00 am CrossFit

1 x 3 @ 210 lbs

160, 185,210

10

Nabin
Kaini

7:00 am CrossFit

1 x 3 @ 200 lbs

11

Sudheer
Reddy

5:00 pm CrossFit

1 x 3 @ 185 lbs

11

Vinod
Nutakki

5:00 pm CrossFit

1 x 3 @ 185 lbs

145,165,185

12

Marc
Jones

5:00 am CrossFit

1 x 3 @ 180 lbs

13

Jeff
Carenza

6:00 am CrossFit

1 x 3 @ 170 lbs

14

Alvaro
Mojica

8:00 PM CrossFit

1 x 1 @ 160 lbs

14

Jesse
Jenkins

8:00 PM CrossFit

1 x 1 @ 165 lbs

Female Clients

1

Michelle
Purcell

6:00 am CrossFit

1 x 3 @ 190 lbs

2

Judy
Russell

5:00 pm CrossFit

1 x 3 @ 135 lbs

2

MARGUERITE
ALBA

12:00 PM CrossFit

1 x 3 @ 135 lbs

3

Cathy
Landry

5:00 pm CrossFit

1 x 3 @ 125 lbs

3

Ellen
Fleckenstein

6:00 pm CrossFit

1 x 3 @ 125 lbs

4

Carley
Hanley

5:00 am CrossFit

1 x 3 @ 115 lbs

5

Angey
Williams

12:00 PM CrossFit

1 x 3 @ 110 lbs

85/95/110

6

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 3 @ 105 lbs

6

Kris
Fanning

7:00 am CrossFit

1 x 3 @ 105 lbs

6

Stephanie
Carenza

5:00 am CrossFit

1 x 3 @ 105 lbs

7

Mace
Davis

6:00 pm CrossFit

1 x 3 @ 100 lbs

8

Amanda
(aka Fru F ...

6:00 pm CrossFit

1 x 1 @ 55 lbs

8

Gabriela
Chavez

8:00 PM CrossFit

1 x 1 @ 155 lbs

8

Sandra
Ortega

8:00 PM CrossFit

1 x 1 @ 190 lbs