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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Marvelous Monday Workout - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (17/25)
Workout
Marvelous Monday Workout
Back Squat (5x10 back squat at 60% of 10 rep max)
Back Squat
Weight should be relatively light, focus on speed out of the bottom.
***Between sets complete 4-6 handstand push ups or pike push ups.
Metcon (Time)
30-20-10
Push press 95/65#
Lateral burpees over the bar
**Use a weight that does not take more than 3 sets for the 30.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 22, 2019
Male Clients
1
Justin
Ramer
4:30 PM CrossFit
5 x 10 @ 185 lbs
1
Private
4:30 PM CrossFit
5 x 10 @ 185 lbs
2
Rich
Marino
10:00 AM CrossFit
5 x 10 @ 175 lbs
60% 285
3
AJ
Ross
6:00 AM CrossFit
5 x 10 @ 165 lbs
3
Dave
Lombardo
5:00 AM CrossFit
5 x 10 @ 165 lbs
3
Mike
Brown
5:00 AM CrossFit
5 x 10 @ 165 lbs
4
Mike
McCleery
4:30 PM CrossFit
5 x 10 @ 155 lbs
5
Dale
Rinkenberger
6:00 AM CrossFit
5 x 10 @ 145 lbs
5
Patrick
Dedoyard
6:00 AM CrossFit
5 x 10 @ 145 lbs
6
Chris
Bryant
5:30 PM CrossFit
5 x 10 @ 142 lbs
7
Clint
VanHoy
8:00 AM CrossFit
5 x 10 @ 135 lbs
7
Harris
Frank
5:00 AM CrossFit
5 x 10 @ 135 lbs
7
Logan
Griffith
5:30 PM CrossFit
5 x 10 @ 135 lbs
8
Marcus
Garrett
5:00 AM CrossFit
5 x 10 @ 95 lbs
8
Mike
Collins
5:30 PM CrossFit
5 x 10 @ 95 lbs
9
Robert
Meredith Jr
10:00 AM CrossFit
5 x 10 @ 85 lbs
10
David
Johnson
8:00 AM CrossFit
5 x 10 @ 45 lbs
Female Clients
1
Victoria
Duncan
5:30 PM CrossFit
5 x 10 @ 115 lbs
2
Carla
Henriet
5:00 AM CrossFit
7 x 10 @ 95 lbs
Front Squat
2
Allison
Elliott
5:00 AM CrossFit
5 x 10 @ 95 lbs
3
Andrea
Bauer
8:00 AM CrossFit
5 x 10 @ 85 lbs
3
Emily
Thaxton
8:00 AM CrossFit
5 x 10 @ 85 lbs
4
Monica
Dingler
10:00 AM CrossFit
5 x 10 @ 80 lbs
5
Kiyoka
Yahaba
7:30 PM CrossFit
5 x 10 @ 75 lbs
5
Linda
Wright
6:00 AM CrossFit
5 x 10 @ 75 lbs
5
Liz
Bunker
6:00 AM CrossFit
5 x 10 @ 75 lbs
6
Angie
Bryant
5:30 PM CrossFit
5 x 10 @ 65 lbs
6
Jennifer
Vermilyea
10:00 AM CrossFit
5 x 10 @ 65 lbs
6
Jessyca
Doty
5:30 PM CrossFit
5 x 10 @ 65 lbs
6
Private
4:30 PM CrossFit
5 x 10 @ 65 lbs
7
Karlye
Ramer
4:30 PM CrossFit
5 x 10 @ 60 lbs
7
Monica
Lee
4:30 PM CrossFit
5 x 10 @ 60 lbs
8
Amy
Linton
10:00 AM CrossFit
5 x 10 @ 55 lbs
8
Estela
Falla-Ross
6:00 AM CrossFit
5 x 10 @ 55 lbs
8
Katherine
Tullis
4:30 PM CrossFit
5 x 10 @ 55 lbs
8
Kim
Hullett
4:30 PM CrossFit
5 x 10 @ 55 lbs
8
Linnet
Orbe
6:00 AM CrossFit
5 x 10 @ 55 lbs
8
Sharon
Brooks
6:00 AM CrossFit
5 x 10 @ 55 lbs
9
Marcy
Butler
8:00 AM CrossFit
5 x 10 @ 50 lbs
9
Vanessa
Cordova
7:30 PM CrossFit
5 x 10 @ 50 lbs
10
Michelle
Gillespie
6:00 AM CrossFit
5 x 10 @ 35 lbs
11
Natalie
Cosson
6:00 AM CrossFit
5 x 10 @ 0 lbs
35
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