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Back Squat

Metcon

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Workout

07/18/2016

Weightlifting

Back Squat (5x3 Speed Reps )

Back Squat

Perform your 3 reps as fast as possible.

Workout of the Day

Metcon (AMRAP - Reps)

EMOM for 14 Minutes
Odd Minutes: 07 Toes to Bar
Even Minutes: AMRAP of Push Jerks (60% of 1 RM or 95/65)
Rx+=70% of 1 RM

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

Whiteboard:

Monday, July 18, 2016

Male Clients

1

Will
Miller

6:45PM CrossFit

5 x 3 @ 165 lbs

2

jacob
sanchez

6:45PM CrossFit

5 x 3 @ 155 lbs

3

Nate
Stroh

5:45 AM CrossFit

5 x 3 @ 150 lbs

4

Keith
Phillips

8:30AM CrossFit

5 x 3 @ 135 lbs

5

Aaron
Forehand

8:30AM CrossFit

5 x 3 @ 75 lbs

6

Bill
Johnson

5:45 PM CrossFit

3 x 3 @ 205 lbs

6

Carlos
Aguirre

5:45 PM CrossFit

3 x 3 @ 205 lbs

6

Matthew
Abbott

5:45 PM CrossFit

3 x 3 @ 205 lbs

6

Oliver
Mulamba

5:45 PM CrossFit

3 x 3 @ 255 lbs

6

wesley
pope

5:45 PM CrossFit

3 x 3 @ 255 lbs

Female Clients

1

Brenna
Braddock

5:45 AM CrossFit

5 x 3 @ 105 lbs

1 set @ 65, 1 set @ 85, 3 @ 105

1

Jacqui
Morrow

5:45 PM CrossFit

5 x 3 @ 105 lbs

2

Tracy
May

8:30AM CrossFit

5 x 3 @ 95 lbs

3

Malinda
Gomez

5:45 AM CrossFit

5 x 3 @ 75 lbs

4

Vanessa
Herrera

8:30AM CrossFit

5 x 3 @ 65 lbs

5

Dana
Forehand

8:30AM CrossFit

5 x 3 @ 55 lbs

5

Private

8:30AM CrossFit

5 x 3 @ 55 lbs

5

jesseca
jackson

8:30AM CrossFit

5 x 3 @ 55 lbs

5

Kim
STROH

8:30AM CrossFit

5 x 3 @ 55 lbs

5

Selena
Veal

8:30AM CrossFit

5 x 3 @ 55 lbs

6

NATALIE
LAWLES

8:30AM CrossFit

5 x 3 @ 45 lbs

7

Ashley
Reeves

5:45 PM CrossFit

4 x 3 @ 135 lbs

1 set @155- too slow

7

jenna
beyer

5:45 AM CrossFit

4 x 3 @ 75 lbs

7

Maggie
Webb

5:45 PM CrossFit

4 x 3 @ 135 lbs

7

Sydney
Berg

5:45 PM CrossFit

1 x 3 @ 175 lbs

135, 155, 155, 165, 175