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Components

Squat Clean

Metcon

Metcon

Metcon

Settings

Workout

SEPT 9, 2020

BARBELL

BAR: Squat Clean (5x5 @ 50%)

Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 18 cap
30 Sit ups | RX+ 20 GHD
15 Push-ups | RX+ 10 HSPU
:60 sec Wall Sit | RX+ Single Leg

Wall Sit:
-back of your head on the wall
-arms hanging to the side and not on knee(s)
-hip crease below top of the knee

WOD

WOD: Metcon (Time)

15 cap /
Row 1000m
100 Push-ups
30 Power Snatch, 95/65 | 75/55

Push-up:
-touch chin & chest but not quads
-press to full lock out of the elbow on each rep
-keep elbows close to rib cage
-any other variation of the above is scaling

KIKR

KIKR: Metcon (Time)

21 Burpees
15 WBS
9 Cals Bike

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

Whiteboard:

Thursday, September 09, 2021

Male Clients

1

Cole
Park

4:30 PM Open Gym

5 x 5 @ 155 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 5 @ 135 lbs

3

Tom
Wynn

5:30 PM CrossFit

5 x 5 @ 125 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

5 x 5 @ 120 lbs

5

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 5 @ 115 lbs

6

Jason
Flick

12:00 PM Open Gym

5 x 5 @ 105 lbs

*power

6

Jorge
Galvan

12:00 PM Open Gym

5 x 5 @ 105 lbs

7

Matt
Clark

5:30 AM CrossFit

5 x 5 @ 100 lbs

8

Tony
Sterk

5:30 PM CrossFit

5 x 5 @ 80 lbs

9

Jay
Webster

9:00 AM CrossFit

1 x 1 @ 205 lbs

maxed

9

Johnny
Whisman

5:30 AM CrossFit

1 x 1 @ 225 lbs

Probably could have gotten 235 if I kept trying

9

Kyle
Ppool

5:30 PM CrossFit

1 x 1 @ 195 lbs

9

Johnny
Whisman

9:00 AM CrossFit

0 x 0 @ 0 lbs

5x5 105 Thruster

Female Clients

1

Julie
Anderson

4:30 PM Open Gym

5 x 5 @ 87.5 lbs

2

Shelby
Brennan

5:30 AM CrossFit

5 x 5 @ 85 lbs

50% 13 Weeks PP

3

Christine
Goscha

4:30 PM Open Gym

5 x 5 @ 75 lbs

misread...50% 65 whoops

4

Britney
Green

12:00 PM Open Gym

5 x 5 @ 65 lbs

5

Allison
Davidson

12:00 PM Open Gym

5 x 5 @ 60 lbs

5

Angela
Hansen

5:30 PM CrossFit

5 x 5 @ 60 lbs

6

Billie
Johnson

6:30 PM CrossFit

5 x 5 @ 55 lbs

6

Christina
Hageny

6:30 PM CrossFit

5 x 5 @ 55 lbs

6

Christina
Hageny

9:00 AM CrossFit

5 x 5 @ 55 lbs

6

Clare
Ppool

5:30 PM CrossFit

5 x 5 @ 55 lbs

6

Rayleigh
Rowell

5:30 PM CrossFit

5 x 5 @ 55 lbs

7

Jana
Graham

5:30 AM CrossFit

5 x 5 @ 45 lbs

7

Sherry
Jackson

6:30 PM CrossFit

5 x 5 @ 45 lbs

8

Rebecca
Judd

6:30 PM CrossFit

5 x 5 @ 35 lbs

9

Ghada
Marie Burgess

9:00 AM CrossFit

5 x 5 @ 15 lbs

10

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 110 lbs

10

Nicole
Whisman

6:30 PM CrossFit

1 x 1 @ 70 lbs

10

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 65 lbs