Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo

Into…

2 ROUNDS
8 groiners
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings

Strength

Back Squat (1x5 @ 60%)

Back Squat

1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

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

Week 8 of 9

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME
10 KB Goblet Squats (53/35)(35/26)
5 Bar Muscle-Ups

(Score is Time)

BMU Option 1: 5 Jumping BMU
BMU Option 2: 5 burpee Pull-Ups or C2B Pull-Ups

13 min cap

RX +
70/53

Scaled
Less weight
Fewer rounds
RR

Whiteboard:

Friday, August 20, 2021

Male Clients

Austin
Haarmann

4:30 PM CrossFit

1 x 5 @ 345 lbs

Had to keep up with Ian

Austin
Jordan

5:30 PM CrossFit

1 x 5 @ 215 lbs

135,165,185,215

Jason
henry

4:30 PM CrossFit

1 x 5 @ 185 lbs

Ian
Hopper

4:30 PM CrossFit

1 x 1 @ 355 lbs

Female Clients

Ana
Pratten

8:30 AM CrossFit

1 x 5 @ 145 lbs

Dawn
Word

5:30 PM CrossFit

1 x 5 @ 135 lbs

85,115,135

Codi
Ready

8:30 AM CrossFit

1 x 5 @ 105 lbs

Crystal
Berry🫐

6:00 AM CrossFit

1 x 5 @ 105 lbs

Genevieve
Hinks

6:00 AM CrossFit

1 x 5 @ 65 lbs

Sarah
Gadilhe

8:30 AM CrossFit

1 x 5 @ 65 lbs