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Back Squat

Metcon

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Workout

07/31/2017

Weightlifting

Back Squat (3 Reps EOMOM for 12 Minutes )

Back Squat

3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
3 @ 85%
3 AHAP (as heavy as possible)

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 14 Minutes
50 Double-unders
20 Weighted Sit-ups (20/10)
10 Overhead Squats (95/65)

(Same standards for weighted sit ups, from behind the head to touching the toe using a dumbbell)

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

Whiteboard:

Monday, July 31, 2017

Male Clients

1

David
De Leon Jr.

8:30AM CrossFit

6 x 3 @ 305 lbs

2

Thomas
Morales

5:45PM CrossFit

3 x 3 @ 315 lbs

2

BoBo
Morrow

5:45PM CrossFit

2 x 3 @ 315 lbs

2

phillip
wise

6:45PM CrossFit

2 x 3 @ 225 lbs

2

Ben
Stephenson

5:45PM CrossFit

1 x 3 @ 385 lbs

2

Cameron
Reeves

5:30AM CrossFit

1 x 3 @ 275 lbs

2

Colton
Kabetzke

8:30AM CrossFit

1 x 3 @ 195 lbs

2

Jacob
Young

4:30PM CrossFit

1 x 3 @ 260 lbs

195(2),225,235,250,260

2

RW
Rice

5:30AM CrossFit

1 x 3 @ 255 lbs

2

Sean
Smith

5:45PM CrossFit

1 x 3 @ 130 lbs

box squat with chain belt

2

wesley
pope

8:30AM CrossFit

1 x 3 @ 325 lbs

Female Clients

1

Christen
Wise

6:45PM CrossFit

4 x 3 @ 125 lbs

1

Abby
Jones

8:30AM CrossFit

1 x 3 @ 155 lbs

115,125,135,145,150,155

1

Amanda
Ellis

5:30AM CrossFit

1 x 3 @ 165 lbs

1

Brenna
Braddock

8:30AM CrossFit

1 x 3 @ 175 lbs

1

Dana
Forehand

8:30AM CrossFit

1 x 3 @ 155 lbs

1

Emily
Nix

5:30AM CrossFit

1 x 3 @ 215 lbs

1

jesseca
jackson

8:30AM CrossFit

1 x 3 @ 155 lbs

1

kelsey
ward

5:45PM CrossFit

1 x 3 @ 100 lbs

1

Kim
STROH

8:30AM CrossFit

1 x 3 @ 140 lbs

1

linda
heard

8:30AM CrossFit

1 x 3 @ 110 lbs

1

Liz
Green

5:30AM CrossFit

1 x 3 @ 85 lbs

1

mckinsey
hall

5:45PM CrossFit

1 x 3 @ 165 lbs

1

Jacqui
Morrow

5:45PM CrossFit

1 x 3 @ 165 lbs

1

Tessa
Weston

5:45PM CrossFit

1 x 3 @ 75 lbs