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Components

Back Squat

Metcon

Settings

Workout

Monday

5min Brief...

Athlete Goal...
Strength - Back Squat 1RM - Smash it today
Workout - 10min Time Cap - Unbroken In KBS choose your weight wisely.

Total Time...
46min

Warm-up

EMOM x 8 MIN:
Odd: :45s   Bike @ 60%→70%→80%→90%
Even: :45s Samson Lunge Stretch
                   Alt. Cossack Squat
                   Tempo Air Squat (31X1)
                   5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

Back Squat

Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

Workout

Metcon (Time)

FOR TIME
30-20-10
Unbroken KBS 24/16-20/12
Burpees

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

Whiteboard:

Monday, 12, August 2019

Male Clients

1

The
Panda

6:30pm CrossFit

1 x 1 @ 190 kg

2

Marcus
Warden

6:00am CrossFit

1 x 1 @ 175 kg

3

Warren
Abrahams

6:00am CrossFit

1 x 1 @ 162 kg

4

Matt
Chard

7:00am CrossFit

1 x 1 @ 160 kg

5

Jordan
Ganley

5:30pm CrossFit

1 x 1 @ 150 kg

5

Samuel
Bowerbank

7:30pm CrossFit

1 x 1 @ 150 kg

6

Ben
Murtagh

5:30pm CrossFit

1 x 1 @ 145 kg

7

Phil
Langley

5:30pm CrossFit

1 x 1 @ 140 kg

8

Liam
O'shea

5:30pm CrossFit

1 x 1 @ 135 kg

9

Bruce
Peake

5:30pm CrossFit

1 x 1 @ 132.5 kg

10

David
Loubser

6:30pm CrossFit

1 x 1 @ 130 kg

Box Squat

11

Andy
Walker

7:30pm CrossFit

1 x 1 @ 120 kg

11

Bill
Allis

6:30pm CrossFit

1 x 1 @ 120 kg

11

Ryan
Brown

5:30pm CrossFit

1 x 1 @ 120 kg

11

Tom
Bebb

7:30pm CrossFit

1 x 1 @ 120 kg

12

Daniel
Reilly

5:30pm CrossFit

1 x 1 @ 117.5 kg

13

Bradley
Smith

6:30pm CrossFit

1 x 1 @ 110 kg

13

Craig
O'Shea

5:30pm CrossFit

1 x 1 @ 110 kg

13

Guna
Shek

7:30pm CrossFit

1 x 1 @ 110 kg

14

Jason
Storer

9:30am CrossFit

1 x 1 @ 105 kg

15

Chris
Baiden

7:30pm CrossFit

1 x 1 @ 95 kg

16

Dan
Lynch

7:00am CrossFit

1 x 1 @ 92 kg

17

Paul
Isaacs

7:00am CrossFit

1 x 1 @ 90 kg

18

Kiran
Mannava

7:00am CrossFit

1 x 1 @ 80 kg

19

Harry
Voice

6:30pm CrossFit

5 x 3 @ 70 kg

20

Oliver
Beck

9:30am CrossFit

5 x 3 @ 50 kg

Female Clients

1

Tammy
Heydenrych

7:30pm CrossFit

1 x 1 @ 120 kg

2

Mary
Baiden

7:30pm CrossFit

1 x 1 @ 100 kg

3

Jasmin
Brown

5:30pm CrossFit

1 x 1 @ 90 kg

3

Lorna
Butchers

6:30pm CrossFit

1 x 1 @ 90 kg

3

Sophie
Knight

6:30pm CrossFit

1 x 1 @ 90 kg

4

Siobhan
Waters

9:30am CrossFit

1 x 1 @ 87.5 kg

5

Deborah
Tate

7:30pm CrossFit

1 x 1 @ 85.5 kg

6

HANNAH
PIERCY

9:30am CrossFit

1 x 1 @ 85 kg

6

Juliana
Souza Campos

6:00am CrossFit

1 x 1 @ 85 kg

6

Regina
Cunha

7:30pm CrossFit

1 x 1 @ 85 kg

7

Tash
Masterman

5:30pm CrossFit

5 x 1 @ 77.5 kg

8

Brooke
Ellis

6:30pm CrossFit

1 x 1 @ 75 kg

8

Rebecca
Hodges

6:30pm CrossFit

1 x 1 @ 75 kg

8

Zoe
Kier

7:00am CrossFit

1 x 1 @ 75 kg

9

franciele
costa

5:30pm CrossFit

1 x 1 @ 74 kg

10

Tori
Ballerino

6:30pm CrossFit

1 x 1 @ 70 kg

11

kelly
doyle

9:30am CrossFit

1 x 1 @ 68 kg

Box Squat

12

Ellie
Reilly

5:30pm CrossFit

1 x 1 @ 67.5 kg

13

Gabrielle
Icmat

9:30am CrossFit

1 x 1 @ 65 kg

13

Vicki
Everett

9:30am CrossFit

1 x 1 @ 65 kg

14

Terri
Esterhuizen

7:30pm CrossFit

1 x 2 @ 60 kg

14

Emily
Hogg

9:30am CrossFit

1 x 1 @ 60 kg

14

Fiona
Everington

5:30pm CrossFit

1 x 1 @ 60 kg

15

Veronica
Wells

6:00am CrossFit

1 x 1 @ 57.5 kg

16

Amy
Shepherd

7:30pm CrossFit

5 x 3 @ 47 kg

16

Jessica
Stephenson

7:30pm CrossFit

5 x 3 @ 47 kg

17

Lydia
Whittle

6:30pm CrossFit

5 x 3 @ 30 kg

18

Morven
Bolton

6:00am CrossFit

6 x 3 @ 22.5 kg