Public Whiteboard

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Components

Back Squat

Metcon

Settings

Workout

9.6.19

Warm Up
800m Jog

Back Squat (Every 2min x 10, Build to a heavy 2 reps)

back squat

Metcon (Time)

21-15-9(15min)
Strict Pull ups
DB Box Step Overs(2DBs)
Devil Press

Coach Tip* This Sprint style workout will feel like a grind workout because one can only go so fast on all the movements. Challeneg yourself on all three movements by making them heavier than usual

Cool Down
Foam roll or barbell mash

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

Whiteboard:

Friday, September 06, 2019

Male Clients

1

Ken
Saksa

6:00 am CrossFit

1 x 2 @ 300 lbs

2

Thomas
Berner

5:30 pm CrossFit

1 x 2 @ 255 lbs

3

Diego
Mateo

6:00 am CrossFit

1 x 2 @ 235 lbs

4

Kevin
Potter

11:45 AM CrossFit

1 x 2 @ 227 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

1 x 2 @ 225 lbs

6

Kevin
Ortega

5:30 pm CrossFit

1 x 2 @ 205 lbs

Female Clients

1

Lynsey
Hathcock

8:00 am CrossFit

1 x 2 @ 275 lbs

2

Jean
Schumacher

6:00 am CrossFit

1 x 2 @ 230 lbs

230x3, 220x3, 215x1, 205x1, 195x1, 175x1

3

Ashley
Mandeville

11:45 AM CrossFit

1 x 2 @ 165 lbs

4

Jessica
Wise

11:45 AM CrossFit

1 x 2 @ 155 lbs

5

Alexis
Alvarez

6:00 am CrossFit

1 x 2 @ 125 lbs

6

MC
Heller

11:45 AM CrossFit

2 x 2 @ 120 lbs

7

Judy
DaRocha

6:00 am CrossFit

1 x 2 @ 115 lbs

8

Savannah
Kushner

5:30 pm CrossFit

1 x 2 @ 100 lbs

9

Nancy
Finch

8:00 am CrossFit

10 x 2 @ 95 lbs

55,60,65,70,75,80,85,90,95,95

9

Lori
Bevins

6:00 am CrossFit

1 x 2 @ 95 lbs

Focusing on getting lower :)