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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo..

Into..

2 ROUNDS
10 Groiners
10/10 deadbugs
10 Alt Samson
10 Good mornings

Review back squat

Strength

Back Squat (1x3 @ 90%)

Back Squat

1x3 @ 70%*
1x3 @ 80%
1x3 @ 87- 90%

*Based off of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
5 ROUNDS
7 Hang Squat Cleans (115/75)|(75/55)
7 HSPU

(Score is Time)

HSPU Option 1: Pike Push Up
HSPU Option 2: Seated DB Press
HSPU Option 3: Box HSPU

11 min cap

RX+
135/95

Scaled
Less weight

Cool Down

FOR RECOVERY
5:00 Foam Roll Legs + Lats

(No Measure)

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Whiteboard:

Friday, July 16, 2021

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 3 @ 385 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 315 lbs

2 @ 325

2

Maury
Goldstein

4:30 PM CrossFit

1 x 3 @ 315 lbs

kinda heavy

3

Ian
Hopper

5:30 PM CrossFit

1 x 3 @ 300 lbs

4

Hunter
Kiker

6:00 AM CrossFit

1 x 3 @ 285 lbs

5

Eli
Brewton

4:30 PM CrossFit

1 x 3 @ 235 lbs

5

Kenneth
Smith

6:00 AM CrossFit

1 x 3 @ 235 lbs

Really 2.75. Rt knee wasn't feeling that last rep.

6

Ryan
Stephens

5:30 PM CrossFit

1 x 3 @ 205 lbs

7

Sergio
Douglas

4:30 PM CrossFit

1 x 1 @ 205 lbs

PR

Female Clients

1

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 180 lbs

2

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 175 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 175 lbs

3

Alyssa
LaFleur

5:30 PM CrossFit

1 x 3 @ 170 lbs

4

Leigh
Green

8:30 AM CrossFit

1 x 3 @ 140 lbs

4

Rachel
Einspahr

8:30 AM CrossFit

1 x 3 @ 140 lbs

5

Katelyn
Lords

8:30 AM CrossFit

1 x 3 @ 125 lbs

5

Marissa
Weeks

8:30 AM CrossFit

1 x 3 @ 125 lbs

6

Jennifer
Trahan

5:00 AM CrossFit

1 x 3 @ 100 lbs

7

Sarah
Gadilhe

8:30 AM CrossFit

1 x 3 @ 95 lbs

8

Kalei
Stephens

5:00 AM CrossFit

1 x 3 @ 90 lbs