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Components

Back Squat

"Fall"

Settings

Workout

Monday

500m row or run
:30 couch stretch
:30 pigeon stretch on box
10 air squats
*3 rounds of :20 sec on :10 sec off*
-jump squats
-goood mornings
-mt climbers
-dead hang on bar

Back Squat

Back Squat

5x10 Back Squat. Go heavier than last time. These reps should be controlled, but fast and explosive out of the bottom. Rest 2 minutes between sets. Complete all sets at the same weight.

"Fall" (AMRAP - Rounds and Reps)

10 Minute AMRAP:
Buy In: DBall Bear Hug Hold 3 Minutes
into...
12 Toes to Bar
12 Burpee Box Jump Overs 24/20

The weight of the DBall or sandbag should be challenging and heavy. It should be heavy enough to put you at a deficit going into the toes to bar and burpee box jump overs. Choose accordingly.

*Once you finish accumulating 3 minutes on the DBall or sandbag hold, finish with as many rounds as possible of the toes to bar and burpee box jump overs.
Score is rounds and reps. Post DBall weight in notes.

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

Whiteboard:

Monday, September 19, 2022

Male Clients

1

Coach
AJ

5:30 PM CrossFit

5 x 10 @ 276 lbs

Sniped Konner

2

Konner
Knudtsen

5:00 AM CrossFit

5 x 10 @ 275 lbs

3

Coach
Crafty

4:15 PM CrossFit

5 x 10 @ 235 lbs

3

John
Harris

5:30 PM CrossFit

5 x 10 @ 235 lbs

4

Cyril
Cal Ortiz

10:00 AM CrossFit

5 x 10 @ 225 lbs

DEDLeg

5

Hector
Vazquez

5:30 PM CrossFit

5 x 10 @ 205 lbs

6

Dylan
Brown

5:30 PM CrossFit

5 x 10 @ 195 lbs

7

Coach
Alex

12:00 PM CrossFit

5 x 10 @ 185 lbs

7

Coach
Tony

4:15 PM CrossFit

5 x 10 @ 185 lbs

7

Edward
Waits

5:00 AM CrossFit

5 x 10 @ 185 lbs

7

Eric
Henrickson

5:00 AM CrossFit

5 x 10 @ 185 lbs

7

Paul
Greive

12:00 PM CrossFit

5 x 10 @ 185 lbs

8

Ashton
Schaffer

4:15 PM CrossFit

5 x 10 @ 165 lbs

8

Brendan
Swan

4:15 PM CrossFit

5 x 10 @ 165 lbs

8

Rob
McDaniel

10:00 AM CrossFit

5 x 10 @ 165 lbs

9

Marshal
Fradd

5:30 PM CrossFit

5 x 10 @ 155 lbs

9

Scott
Huter

12:00 PM CrossFit

5 x 10 @ 155 lbs

9

Zachary
Grierson

6:30 PM CrossFit

5 x 10 @ 155 lbs

10

Chris
Fiala

5:30 PM CrossFit

5 x 10 @ 145 lbs

10

Zach
Bethel

10:00 AM CrossFit

5 x 10 @ 145 lbs

11

Coach
Adam-Bomb

6:30 PM CrossFit

5 x 10 @ 125 lbs

11

Jonah
Cashion

6:00 AM CrossFit

5 x 10 @ 125 lbs

12

Logan
Ferrell

5:30 PM CrossFit

5 x 10 @ 120 lbs

12

Steve
Ryan

4:15 PM CrossFit

5 x 10 @ 120 lbs

13

Kent
Chivington

5:00 AM CrossFit

5 x 10 @ 115 lbs

13

Lynn
Cashion

6:00 AM CrossFit

5 x 10 @ 115 lbs

14

Private

6:30 PM CrossFit

5 x 10 @ 105 lbs

14

Pablo
Ribot

8:30 AM CrossFit

5 x 10 @ 105 lbs

15

Mike
Nichols

8:30 AM CrossFit

5 x 10 @ 95 lbs

Totally doable, but if m glad I didn’t push it on my first set.

Female Clients

1

Marysa
Clift

10:00 AM CrossFit

5 x 10 @ 155 lbs

2

Ashley
Fiala

10:00 AM CrossFit

5 x 10 @ 150 lbs

3

Kerri
Evans

5:30 PM CrossFit

5 x 10 @ 145 lbs

3

Mallory
Thompson

4:15 PM CrossFit

5 x 10 @ 145 lbs

4

Coach
Vangie

10:00 AM CrossFit

5 x 10 @ 140 lbs

5

Coach
Annie

8:30 AM CrossFit

5 x 10 @ 135 lbs

I didn’t want to but I did 👵🏼

5

Noelle
Jennings

6:00 AM CrossFit

5 x 10 @ 135 lbs

6

Bernie
Sarsoza

5:00 AM CrossFit

5 x 10 @ 125 lbs

6

Coach
Genna

10:00 AM CrossFit

5 x 10 @ 125 lbs

6

Heather
Chivington

5:00 AM CrossFit

5 x 10 @ 125 lbs

6

Kimberly
Torres

12:00 PM CrossFit

5 x 10 @ 125 lbs

6

Sagen
Sauvageau

5:00 AM CrossFit

5 x 10 @ 125 lbs

7

Ann
Kent

10:00 AM CrossFit

5 x 10 @ 120 lbs

7

Coach
Jaime

10:00 AM CrossFit

5 x 10 @ 120 lbs

😩

7

Katie
Olson

6:00 AM CrossFit

5 x 10 @ 120 lbs

8

Brittany
Brogden

10:00 AM CrossFit

5 x 10 @ 115 lbs

9

Arazo
Saadat

12:00 PM CrossFit

5 x 10 @ 110 lbs

9

Lexi
York

5:30 PM CrossFit

5 x 10 @ 110 lbs

10

Britnee
Fradd

5:30 PM CrossFit

5 x 10 @ 105 lbs

10

Coach
Camille

Open Sign in Class (This ...

5 x 10 @ 105 lbs

To a 12” box

10

Coach
Kaitlin

5:30 PM CrossFit

5 x 10 @ 105 lbs

10

Kelsey
Kobzeff

5:00 AM CrossFit

5 x 10 @ 105 lbs

10

Renetta
Johnson

6:00 AM CrossFit

5 x 10 @ 105 lbs

10

Sonia
Chavez

10:00 AM CrossFit

5 x 10 @ 105 lbs

11

Brooke
Beardsley

8:30 AM CrossFit

5 x 10 @ 100 lbs

11

Elissa
Marshall

5:00 AM CrossFit

5 x 10 @ 100 lbs

12

Irem
Oz

5:30 PM CrossFit

5 x 10 @ 95 lbs

Last 2 were 85 lbs

12

Jayme
Pilon

10:00 AM CrossFit

5 x 10 @ 95 lbs

12

Lexi
Hart

8:30 AM CrossFit

5 x 10 @ 95 lbs

13

Tiffani
Albers

8:30 AM CrossFit

5 x 10 @ 90 lbs

14

Caitlin
Surber

10:00 AM CrossFit

5 x 10 @ 85 lbs

14

Chloe
Evans

5:30 PM CrossFit

5 x 10 @ 85 lbs

14

Gloria
Marrufo

5:30 PM CrossFit

5 x 10 @ 85 lbs

14

Hayley
Knudtsen

10:00 AM CrossFit

5 x 10 @ 85 lbs

14

Lori
Sloan

3:00 PM CrossFit

5 x 10 @ 85 lbs

15

Brittani
Alfaro

Open Sign in Class (This ...

5 x 10 @ 80 lbs

16

Jaclyn
Murray

6:30 PM CrossFit

5 x 10 @ 70 lbs

16

Sally
Gjeloshaj

8:30 AM CrossFit

5 x 10 @ 70 lbs

17

Kassidy
Menges

12:00 PM CrossFit

5 x 10 @ 65 lbs

18

Sue “ Q”
Cashion

6:00 AM CrossFit

5 x 10 @ 60 lbs

Stuck with 60lbs because my knees 😩are killing me today. Used me...

19

April
Lombardo

10:00 AM CrossFit

5 x 10 @ 40 lbs

20

Private

6:00 AM CrossFit

5 x 5 @ 65 lbs