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Front Squat

Overhead Squat

Metcon

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Workout

The Strip CrossFit - Fri, Jul 21

Strength

Choice for the Day: Overhead or Front Squatz

Front Squat (10-10-10-10-10)

Start at/or Above 50% of 1RM

Every 3 Minutes

Overhead Squat (10-10-10-10-10)

Metcon (5 Rounds for reps)

Alternating EMOM

50 Double Unders

15 Wall Balls 20/14 (30/20)

Max DB Bench Unbroken 50/35s (65/45)

Extra Credit

20-15-10-5

Single DB Tricep Extensions 50/35

Single DB Bicep Curls 50/35

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

Whiteboard:

Friday, July 21, 2023

Male Clients

1

Yaneer
Escappa

CrossFit: 5:30 PM

1 x 10 @ 245 lbs

2

Frank
Fuentes

CrossFit: 5:30 PM

1 x 10 @ 225 lbs

2

Paul
Kular

CrossFit: 5:30 PM

1 x 10 @ 225 lbs

Half ROM due to bad knee

3

David
Tyler

CrossFit: 12:00 PM

1 x 10 @ 200 lbs

4

Cesar
Enriquez

CrossFit: 5:30 PM

1 x 10 @ 185 lbs

4

Chris
Gutiérrez

CrossFit: 5:30 PM

1 x 10 @ 185 lbs

5

Orlando
DeCastroverde

CrossFit: 12:00 PM

1 x 10 @ 165 lbs

5

Ryan
Lee

CrossFit: 5:30 PM

1 x 10 @ 165 lbs

6

Harrison
Smith

CrossFit: 12:00 PM

1 x 10 @ 155 lbs

6

Keith
Perry

CrossFit: 7:30 AM

1 x 10 @ 155 lbs

6

Warren
Schwikert

CrossFit: 12:00 PM

1 x 10 @ 155 lbs

7

Matthew
Parks

CrossFit: 7:30 AM

1 x 10 @ 150 lbs

8

Ryan
Elliott

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1 x 10 @ 140 lbs

Started at 110, went up every rd

9

Jesse
Pellegrin

CrossFit: 7:30 AM

1 x 10 @ 135 lbs

10

Justin
Lafferty

CrossFit: 6:00 AM

1 x 10 @ 110 lbs

Female Clients

1

Julia
Gongora

CrossFit: 5:00 AM

1 x 10 @ 155 lbs

2

Mariela
Ramos

CrossFit: 5:00 AM

1 x 10 @ 145 lbs

3

Katie
Geiger

CrossFit: 9:00 AM

1 x 10 @ 125 lbs

3

Michelle
Oddi

CrossFit: 6:00 AM

1 x 10 @ 125 lbs

4

Dao
gee

CrossFit: 5:30 PM

1 x 10 @ 115 lbs

5

Alicia
coro

CrossFit: 12:00 PM

1 x 10 @ 110 lbs

5

Nancy
Smith

CrossFit: 6:00 AM

1 x 10 @ 110 lbs

6

Guadalupe
Hernandez

CrossFit: 5:30 PM

1 x 10 @ 100 lbs

7

Angelimarie
Maisonet Vega

CrossFit: 5:00 AM

3 x 10 @ 90 lbs

7

Morgan
Heath

CrossFit: 5:00 AM

1 x 10 @ 90 lbs

7

Sandra
Matute

CrossFit: 7:30 AM

1 x 10 @ 90 lbs

8

Karime
Raygoza

CrossFit: 5:30 PM

1 x 10 @ 85 lbs

9

Wanda
Luna

CrossFit: 5:00 AM

1 x 10 @ 70 lbs

10

Esmeralda
Hernandez

CrossFit: 5:30 PM

1 x 10 @ 65 lbs

10

Janeth
Mora

CrossFit: 5:00 AM

1 x 10 @ 65 lbs

10

Meredith
Zimnik

CrossFit: 12:00 PM

1 x 10 @ 65 lbs

11

LINNG
GONZALEZ

CrossFit: 5:30 PM

1 x 10 @ 60 lbs