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Components

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

JULY 20, 2022

Pre Stretch Primer

Row 250m
-then
12-9-6
Squats
Push-ups
-then
10 Cals Bike

ACCESSORY

Member CHoice:
Double-unders
Kipping Pull-ups
T2B
Bar Muscle-ups
Handstand work

BARBELL

BAR: Back Squat (5x4 @ 70%)

Back Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

Partition anyhow / 20 cap
150 MB Thrusters, 20/14/10#
150 Step ups, 24/20/16#
EMOM 5 Walking Planks

WOD

WOD: Metcon (Time)

WOD Video:
https://youtu.be/m6dleqSraz4

20 Cap /
55/40 Cals Ski
55 WBS
55 GHD SIt ups or T2B or combo
55 Lateral Burpees over Bar
55 Power Cleans, 135/95 | 115/80

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 3
RX Single-unders
RX+ Double-unders

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

Whiteboard:

Wednesday, July 20, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 335 lbs

2

Jared
Howard

4:00 PM Open Gym

5 x 4 @ 275 lbs

3

Carlos
Gonzalez

5:30 PM CrossFit

5 x 4 @ 235 lbs

4

Johnny
Whisman

5:30 AM CrossFit

5 x 4 @ 225 lbs

5

Private

9:00 AM CrossFit

5 x 4 @ 190 lbs

6

Scott
Blakemore

6:30 AM CrossFit

5 x 4 @ 185 lbs

7

Brian
Payne

9:00 AM CrossFit

5 x 4 @ 145 lbs

7

Marcelo
Goro

5:30 PM CrossFit

5 x 4 @ 145 lbs

8

Jason
Epperson

6:30 PM CrossFit

5 x 4 @ 135 lbs

8

Jimmy
Epperson

4:00 PM Open Gym

5 x 4 @ 135 lbs

9

Chris
McAbery

12:00 PM Open Gym

5 x 3 @ 225 lbs

Female Clients

1

Cat
Hollenbeck

4:00 PM Open Gym

5 x 4 @ 195 lbs

2

Cindi
Klose

4:00 PM Open Gym

5 x 4 @ 155 lbs

3

Jennifer
Nelson

4:00 PM Open Gym

5 x 4 @ 150 lbs

3

Melissa
Patrick

4:00 PM Open Gym

5 x 4 @ 150 lbs

4

Meggan
Eastham

9:00 AM CrossFit

5 x 4 @ 145 lbs

5

Christine
Goscha

5:30 PM CrossFit

5 x 4 @ 135 lbs

5

Patty
Thompson

9:00 AM CrossFit

5 x 4 @ 135 lbs

6

Angela
Hansen

5:30 PM CrossFit

5 x 4 @ 120 lbs

6

Toni
Meade

9:00 AM CrossFit

5 x 4 @ 120 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 110 lbs

7

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 110 lbs

8

Christina
Hageny

5:30 AM CrossFit

5 x 4 @ 105 lbs

8

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 105 lbs

8

Nicole
Whisman

12:00 PM Open Gym

5 x 4 @ 105 lbs

9

Sammy
Epperson

9:00 AM CrossFit

5 x 4 @ 100 lbs

10

Kayla
Foster

5:30 PM CrossFit

5 x 4 @ 95 lbs

11

Dani
Truitt

9:00 AM CrossFit

5 x 4 @ 85 lbs

11

Deb
Davis

9:00 AM CrossFit

5 x 4 @ 85 lbs

11

Kenna
Gathright

6:30 AM CrossFit

5 x 4 @ 85 lbs

11

Tish
Trost

9:00 AM CrossFit

5 x 4 @ 85 lbs

12

Brook
Fielder

5:30 PM CrossFit

5 x 4 @ 75 lbs

13

Tessa
Austin

9:00 AM CrossFit

5 x 4 @ 65 lbs

14

Glenda
Farris

5:30 AM CrossFit

5 x 3 @ 85 lbs

14

Julie
Anderson

9:00 AM CrossFit

5 x 3 @ 195 lbs

14

Renee
Johnson

4:00 PM Open Gym

5 x 3 @ 195 lbs

14

Julie
Frakes

9:00 AM CrossFit

1 x 1 @ 165 lbs

That was my one Rep max