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Components

Back Squat

Grettel

Settings

Workout

Friday

Warm-up

Halo

Into..

3 rounds
5/5 Samson
5 Kang Squat w/ empty bar
5 push press
5 Up Downs
10 hollow rocks

Strength

Back Squat (1 x 3)

*Back Squat
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

(Score is Weight)

Workout

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

To learn more about Grettel click here

*lateral burpees

8 min cap

Scaled
Less weight
6-8 rounds

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

Whiteboard:

Friday, August 06, 2021

Male Clients

1

Ian
Hopper

5:30 PM CrossFit

1 x 3 @ 325 lbs

1

Jay
Cooke

8:30 AM CrossFit

1 x 3 @ 325 lbs

ugggy

2

James
Wall

6:00 AM CrossFit

1 x 3 @ 315 lbs

forgot breakfast :(

2

Maury
Goldstein

5:30 PM CrossFit

1 x 3 @ 315 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 3 @ 295 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 3 @ 285 lbs

5

Eli
Brewton

4:30 PM CrossFit

1 x 3 @ 240 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 225 lbs

Taking it easy

7

Evan
Baker

5:00 AM CrossFit

1 x 3 @ 170 lbs

Female Clients

1

Katie
Cuson

8:30 AM CrossFit

1 x 3 @ 185 lbs

1

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 185 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 175 lbs

3

Lori
Pearce

4:30 PM CrossFit

1 x 3 @ 135 lbs

4

Sarah
Gadilhe

8:30 AM CrossFit

1 x 3 @ 105 lbs