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Components

Back Squat

Metcon

Settings

Workout

CF - 8/6/21

A:

5 sets building
:30 bike @ 85%
3 squats w/ 2 sec pause
sit into each squat and get hips loose

B: Back Squat (4x2 @84-90%)

C: Metcon (Time)

2 Sets for Time:

GPP:
9-7-5
Power clean 135/95
18-14-10
Chest to bar

COMP:
9-7-5
Power clean 155/110
Ring muscle up

rest 1:1

D: Metcon (No Measure)

Bonus Fitness:

Accumulate:
15 bar muscle up
60 banded good morning

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

Whiteboard:

Friday, August 06, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

4 x 2 @ 415 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

4 x 2 @ 405 lbs

3

Nate
Dodd

4:00 PM CrossFit

4 x 2 @ 365 lbs

4

Alex
Adkins

5:00 AM CrossFit

4 x 2 @ 355 lbs

5

Janson
Moore

5:00 PM CrossFit

4 x 2 @ 330 lbs

6

JD
Mason

5:00 PM CrossFit

4 x 2 @ 315 lbs

6

Jefferson
Adcock

11:30 AM CrossFit

4 x 2 @ 315 lbs

2x295, 2x315

7

Michael
Harrington

6:00 AM CrossFit

4 x 2 @ 295 lbs

8

Joel
Mason

5:00 AM CrossFit

4 x 2 @ 285 lbs

9

Chris
Weber

4:00 PM CrossFit

4 x 2 @ 275 lbs

255, 265, 275, 275

9

Tyler
Parker

7:00am CrossFit

4 x 2 @ 275 lbs

Litte knee tweak last week

10

Luke
Frauhiger

5:00 PM CrossFit

4 x 2 @ 272 lbs

11

Jason
Deloney

7:00am CrossFit

4 x 2 @ 255 lbs

12

Dustin
Dowell

11:30 AM CrossFit

4 x 2 @ 245 lbs

225 245 245 245

13

Voncha
Reddy

7:00am CrossFit

4 x 2 @ 225 lbs

185-205-225

Female Clients

1

Melanie
Velazquez

11:30 AM CrossFit

4 x 2 @ 250 lbs

2

Colette
SavageJones

5:00 AM CrossFit

4 x 2 @ 215 lbs

3

Christine
Smith

6:00 AM CrossFit

4 x 2 @ 210 lbs

3

Flor
Jalikis

5:00 AM CrossFit

4 x 2 @ 210 lbs

4

Jessica
Dodd

4:00 PM CrossFit

4 x 2 @ 190 lbs

5

Morgan
Webb

5:00 AM CrossFit

4 x 2 @ 155 lbs

6

Lindsey
Garner

11:30 AM CrossFit

4 x 2 @ 130 lbs

7

Camille
Cline

11:30 AM CrossFit

2 x 2 @ 225 lbs

215, 220, 225x2