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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Warm-up

Halo

Barbell Prep

Strength

Back Squat

Back Squat

1 x 3 @ 85%
1 x 2 @ 88%
2 x 1 @ 90-93%

20-25 min clock

Metcon (Time)

For time

100 DU

30-20-10

DB Push Press (35/20)(25/15)

Pistols

100 DU

12 min cap

RX+
50/35

Scaled

Less weight

125 SU

Pistols to target

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Whiteboard:

Wednesday, October 12, 2022

Male Clients

1

James
Zadrozny

4:30 PM CrossFit

1 x 1 @ 385 lbs

365x2

2

Wesley
Rogers

6:30 PM CrossFit

1 x 1 @ 380 lbs

3@345,2@355,1@370,380

3

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 365 lbs

1x3: 345; 1x1.5: 365.. :’( failed second rep..

3

Joseph
Gadilhe

8:30 AM CrossFit

1 x 1 @ 365 lbs

325 x 2, 345 x 2, 355 x 2 , 365 x 1 , 365 x 1

4

Jason
henry

4:30 PM CrossFit

1 x 1 @ 355 lbs

325, 335, 345, 355

5

Jeff
Massie

4:30 PM CrossFit

1 x 1 @ 335 lbs

1x3@275, 1x2@315

5

Stefan
Chamlis

5:30 PM CrossFit

1 x 1 @ 335 lbs

6

Chris
Adams

6:00 AM CrossFit

2 x 1 @ 315 lbs

275, 305, 315

6

Jake
Pritchett

8:30 AM CrossFit

2 x 1 @ 315 lbs

1x3@285, 2x2@305

6

Adam
Cabrera

8:30 AM CrossFit

1 x 1 @ 315 lbs

6

Jeffrey
Crane

4:30 PM CrossFit

1 x 1 @ 315 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 290 lbs

8

Ionatan
Soule

4:30 PM CrossFit

1 x 1 @ 285 lbs

Felt a little weak :|

8

Jarid
Bergeron

8:30 AM CrossFit

1 x 1 @ 285 lbs

9

Evan
Davis

4:30 PM CrossFit

2 x 1 @ 275 lbs

9

Eli
Brewton

8:30 AM CrossFit

1 x 1 @ 275 lbs

10

Mauricio
Masili

5:00 AM CrossFit

2 x 1 @ 260 lbs

11

Khris
Carter

5:30 PM CrossFit

1 x 1 @ 255 lbs

12

Javen
Barber

5:00 AM CrossFit

2 x 1 @ 235 lbs

12

Ryan
Dawkins

5:00 AM CrossFit

2 x 1 @ 235 lbs

12

Mark
Berryman

6:30 PM CrossFit

1 x 1 @ 235 lbs

13

Michael
Otte

5:30 PM CrossFit

2 x 1 @ 225 lbs

Felt wonkey, but getting stronger every day

14

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 215 lbs

15

scott
Tyler

6:00 AM CrossFit

2 x 1 @ 210 lbs

16

Frank
Daughtry

8:30 AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 280 lbs

2

Katie
Cuson

5:00 AM CrossFit

2 x 1 @ 195 lbs

3

Jessica
Kelly

5:00 AM CrossFit

2 x 1 @ 190 lbs

4

Katey
Mackin

5:30 PM CrossFit

1 x 1 @ 185 lbs

4

Shayna
Rogers

5:30 PM CrossFit

1 x 1 @ 185 lbs

5

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

2 x 1 @ 180 lbs

6

Amy
McDaniel

4:30 PM CrossFit

1 x 1 @ 175 lbs

7

Emily
Werner

5:30 PM CrossFit

1 x 1 @ 165 lbs

7

Jennifer
Wiltshire

5:00 AM CrossFit

1 x 1 @ 165 lbs

8

Crystal
Berry🫐

6:00 AM CrossFit

1 x 1 @ 160 lbs

9

Bell
Masili

5:00 AM CrossFit

2 x 1 @ 155 lbs

9

Peyton
Tazelaar

6:00 AM CrossFit

1 x 2 @ 155 lbs

10

Leigh
Green

8:30 AM CrossFit

2 x 1 @ 140 lbs

11

Rebekah
Mitchell

8:30 AM CrossFit

1 x 1 @ 135 lbs

2x1 @ 125# then 135# 🥹

12

Victoria
Canon

4:30 PM CrossFit

2 x 1 @ 125 lbs

13

Sarah
Gadilhe

5:30 PM CrossFit

2 x 1 @ 115 lbs

14

Amber
Fisher

8:30 AM CrossFit

3 x 1 @ 110 lbs

15

Megan
Stocker

5:00 AM CrossFit

1 x 1 @ 95 lbs