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Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

400m Run

Into…

Halo

Into...

2 Sets
5/5 groiners
5 bootstrappers
5 BB Goodmornings

Strength

Back Squat (1x1+)

Back Squat

1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

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

Week 7 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
400m Run

Immediately Into...

2 ROUNDS*
12-9-6
Overhead Squats** (115/75)(95/65)

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run

13 min cap

(Score is Time)

RX+
135/95

Scaled
Less weight
200m run

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Whiteboard:

Friday, August 13, 2021

Male Clients

1

Jay
Cooke

4:30 PM CrossFit

1 x 1 @ 356 lbs

2

Ian
Hopper

4:30 PM CrossFit

1 x 1 @ 340 lbs

3

Maury
Goldstein

5:30 PM CrossFit

1 x 2 @ 325 lbs

4

Stefan
Chamlis

4:30 PM CrossFit

1 x 2 @ 315 lbs

4

Jason
henry

4:30 PM CrossFit

1 x 1 @ 315 lbs

5

Bruce
Vredenburg

5:00 AM CrossFit

1 x 2 @ 305 lbs

knee

6

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Shayna
Rogers

5:00 AM CrossFit

1 x 3 @ 195 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 185 lbs

2

Jessica
Kelly

4:30 PM CrossFit

1 x 2 @ 185 lbs

3

Alyssa
LaFleur

5:00 AM CrossFit

1 x 1 @ 175 lbs

4

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 165 lbs

5

Leigh
Green

8:30 AM CrossFit

1 x 1 @ 149 lbs

Ran out of time

6

Aditi
Garg

5:30 PM CrossFit

1 x 1 @ 145 lbs

7

Joy
Harrell

5:30 PM CrossFit

1 x 1 @ 125 lbs

Just wasn’t feeling it today.

8

Sarah
Gadilhe

8:30 AM CrossFit

1 x 2 @ 115 lbs