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Back Squat

Metcon

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Workout

8.9.19

Happy Birthday Leslie Spurr!

Warm UP
400m Jog
40 Air Squats

Back Squat (EOMOM x 10min x 3 Reps (85%))

back squat

Weight should be the same for all 5 set of 3

Metcon (Time)

50-40-30-20-10(12min)
Dubs or 100-80-60-40-20 Singles
KBS

Coach Tip* This Sprint workout is going to push your grip and shoulder stamina. Choose a weight on the KB that you can do the first 50 reps in 3 sets or less.

Cool Down
Foam roll or barbell mash sore muscels

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

Whiteboard:

Friday, August 09, 2019

Male Clients

1

Bobby
Fuentes

8:00 am CrossFit

5 x 3 @ 275 lbs

2

Donnie
Keller

8:00 am CrossFit

5 x 3 @ 265 lbs

3

Eric
Resman

6:00 am CrossFit

5 x 3 @ 225 lbs

225, 245, 255, 265, 275

3

Matthew
Slaughter

6:00 am CrossFit

5 x 3 @ 225 lbs

3

Todd
Wangler

6:00 am CrossFit

5 x 3 @ 225 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

5 x 3 @ 200 lbs

5

James
Green

6:00 am CrossFit

5 x 3 @ 185 lbs

6

Josh
Bridge

4:30 pm CrossFit

5 x 3 @ 155 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 3 @ 265 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 3 @ 215 lbs

205 x 2, 215 x 3

3

Stephanie
McCarthy

11:45 AM CrossFit

5 x 3 @ 185 lbs

4

Kelly
Stakely

8:00 am CrossFit

5 x 3 @ 170 lbs

5

Stephanie
Faust

11:45 AM CrossFit

5 x 3 @ 165 lbs

6

Katie
Cook

6:00 am CrossFit

5 x 3 @ 155 lbs

155 x 4 165 x 1

7

Ashley
Mandeville

11:45 AM CrossFit

5 x 3 @ 145 lbs

8

Pradnya
Gaikwad

5:30 pm CrossFit

5 x 3 @ 125 lbs

9

Alexis
Alvarez

6:00 am CrossFit

5 x 3 @ 105 lbs

9

Ana
Soundara

6:00 am CrossFit

5 x 3 @ 105 lbs

9

Laura
Paradiso

6:00 am CrossFit

5 x 3 @ 105 lbs

10

Savannah
Kushner

8:00 am CrossFit

5 x 3 @ 65 lbs

4 @ 65, 1 @ 75, went light to focus on form