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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Warm-up (No Measure)

2 rounds
3/3 box step ups
5/5 deadbugs
10 glute bridge
5 cat/cow

Barbell Prep

Strength

Front Squat (3 x 2 )

Front Squat

2 x 4 @ 80%
2 x 3 @ 83-85%
2 x 2 @ 88-90%

20 min clock

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
12 Alt DB Snatch (35/25)(20/15)

9 TTB

6 Single DB Box Step Overs (24/20)

RX+
50/35

DBL DB Step Overs

Scaled

Less weight

HKR

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Whiteboard:

Wednesday, October 05, 2022

Male Clients

1

Wesley
Rogers

8:30 AM CrossFit

1 x 2 @ 320 lbs

4s@275 3s@295 2@315-320

2

James
Zadrozny

4:30 PM CrossFit

1 x 2 @ 315 lbs

3

Maury
Goldstein

8:30 AM CrossFit

2 x 2 @ 295 lbs

4

Jason
henry

6:30 PM CrossFit

1 x 2 @ 290 lbs

260, 275, 290

4

Joseph
Gadilhe

8:30 AM CrossFit

1 x 2 @ 290 lbs

255,265,280 260,275,290 waves

5

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 285 lbs

6

Alex
Jackson

4:30 PM CrossFit

1 x 2 @ 275 lbs

6

Jeff
Massie

4:30 PM CrossFit

1 x 2 @ 275 lbs

7

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 265 lbs

8

Chris
Shaffer

6:00 AM CrossFit

1 x 2 @ 255 lbs

8

Jake
Pritchett

6:00 AM CrossFit

1 x 2 @ 255 lbs

2x4@205, 2x3@225, 1x2@235, 1x2@255

9

Jarid
Bergeron

6:30 PM CrossFit

1 x 2 @ 245 lbs

9

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 245 lbs

1x4 204, 2x3 225, 2x2 245

10

Chris
Adams

6:00 AM CrossFit

1 x 2 @ 235 lbs

11

Adam
Cabrera

8:30 AM CrossFit

1 x 2 @ 225 lbs

and 315 x2 back squat

11

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 225 lbs

12

Mauricio
Masili

5:00 AM CrossFit

1 x 2 @ 215 lbs

13

BJ
Trahan

5:00 AM CrossFit

1 x 2 @ 205 lbs

14

Javen
Barber

5:30 PM CrossFit

2 x 2 @ 195 lbs

14

Ionatan
Soule

4:30 PM CrossFit

1 x 2 @ 195 lbs

Felt good. Widen stance stay up.

15

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 2 @ 185 lbs

16

scott
Tyler

6:00 AM CrossFit

2 x 3 @ 175 lbs

16

Mark
Berryman

6:30 PM CrossFit

1 x 2 @ 175 lbs

17

Michael
Otte

5:30 PM CrossFit

2 x 2 @ 165 lbs

17

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 165 lbs

18

Ryan
Dawkins

5:00 AM CrossFit

2 x 2 @ 155 lbs

19

Will
Hamm

6:00 AM CrossFit

2 x 2 @ 140 lbs

20

Tim
Krug

5:00 AM CrossFit

1 x 2 @ 135 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 180 lbs

2

Shayna
Rogers

5:30 PM CrossFit

2 x 2 @ 160 lbs

3

Samantha
Trahan

5:00 AM CrossFit

2 x 3 @ 150 lbs

3

Katey
Mackin

5:30 PM CrossFit

2 x 2 @ 150 lbs

3

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

2 x 2 @ 150 lbs

4

Jessica
Kelly

5:00 AM CrossFit

2 x 3 @ 145 lbs

didnt get to last set, ran out of time

5

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 135 lbs

6

Codi
Ready

5:30 PM CrossFit

1 x 2 @ 130 lbs

6

Emily
Werner

5:30 PM CrossFit

1 x 2 @ 130 lbs

7

Madison
Zadrozny

4:30 PM CrossFit

1 x 2 @ 125 lbs

8

Dawn
Word

8:30 AM CrossFit

1 x 2 @ 120 lbs

8

Margarita
Ayala

5:30 PM CrossFit

1 x 2 @ 120 lbs

9

Danielle
O'Connor

5:00 AM CrossFit

2 x 3 @ 110 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 110 lbs

10

Lauren
Kuhl

6:30 PM CrossFit

1 x 2 @ 105 lbs

10

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 105 lbs

10

Peyton
Tazelaar

6:00 AM CrossFit

1 x 2 @ 105 lbs

11

Kayla
Haley

4:30 PM CrossFit

2 x 2 @ 100 lbs

12

Hannah
Trahan

5:00 AM CrossFit

1 x 3 @ 95 lbs

13

Morgan
Fuller

4:30 PM CrossFit

2 x 2 @ 85 lbs

88-90% of max…maybe

14

Jennifer
Trahan

5:00 AM CrossFit

2 x 3 @ 75 lbs

15

Megan
Stocker

5:00 AM CrossFit

2 x 2 @ 70 lbs

16

Sidney
Ladd

5:30 PM CrossFit

2 x 2 @ 0 lbs