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Components

Back Squat

Thruster

Metcon

Settings

Workout

10/15/19

Weightlifting

Back Squat

Back Squat

7 Sets of 3 Squats

Pause for 1 second at the bottom
Set #1 - 50% of 1RM Back Squat
Set #2 - 55%
Set #3 - 60%
Sets #4+5 - 65%
Sets #6+7 - 70%
Rest 1-2 minutes between sets.

Thruster

Thruster

On the 2:00 x 5 Sets:
3 Thrusters

Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day

Metcon

Metcon (Time)

3 Rounds:
10 Thrusters
20 Deadlifts
100 DU

ADV RX 135/95
RX Barbell 95/65

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

Whiteboard:

Tuesday, October 15, 2019

Male Clients

1

Derrick
Ledford

12:00 PM CrossFit

2 x 3 @ 275 lbs

2

Jeff
Peck

8:30AM CrossFit Class

2 x 3 @ 245 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

2 x 3 @ 235 lbs

4

Eli
Joy

6:30 PM CrossFit

2 x 3 @ 225 lbs

4

Ryan
Snitker

4:00 PM CrossFit

2 x 3 @ 225 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

2 x 3 @ 225 lbs

5

Jay
Parkhurst

5:30 PM CrossFit

2 x 3 @ 215 lbs

6

Brent
Miller

8:30AM CrossFit Class

2 x 3 @ 205 lbs

6

Darius
Nouri

8:30AM CrossFit Class

2 x 3 @ 205 lbs

6

Jonathan
Austin

5:30 AM CrossFit

2 x 3 @ 205 lbs

7

Hap
Clayton

8:30AM CrossFit Class

2 x 3 @ 195 lbs

8

Brad
Topper

4:00 PM CrossFit

2 x 3 @ 185 lbs

8

Johnny
Quilla

4:00 PM CrossFit

2 x 3 @ 185 lbs

9

Eric
Olinger

12:00 PM CrossFit

2 x 3 @ 175 lbs

9

Ken
Buckstad

5:30 AM CrossFit

2 x 3 @ 175 lbs

9

Scotty
In Route

8:30AM CrossFit Class

2 x 3 @ 175 lbs

10

Al
Moody

5:30 AM CrossFit

2 x 3 @ 165 lbs

10

Derek
Halford

6:30 AM CrossFit

2 x 3 @ 165 lbs

10

Jim
Tuttle

6:30 AM CrossFit

2 x 3 @ 165 lbs

10

Lee
Blackwelder

5:30 PM CrossFit

2 x 3 @ 165 lbs

11

Joey
Hager

6:30 PM CrossFit

2 x 3 @ 155 lbs

12

Jonah
Johnston

4:00 PM CrossFit

2 x 3 @ 140 lbs

13

Jason
Denis

5:30 PM CrossFit

2 x 3 @ 135 lbs

14

Morgan
Fore

6:30 PM CrossFit

7 x 3 @ 25 lbs

plate squat

Female Clients

1

Kate
Conrad

4:00 PM CrossFit

2 x 3 @ 160 lbs

2

Teeter
Miller

5:30 PM CrossFit

2 x 3 @ 155 lbs

3

Myra
Harmon

4:00 PM CrossFit

2 x 3 @ 145 lbs

4

Emma
Mason

4:00 PM CrossFit

2 x 3 @ 140 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

2 x 3 @ 135 lbs

5

Katie
Tuttle

4:00 PM CrossFit

2 x 3 @ 135 lbs

6

Jennifer
Taylor

8:30AM CrossFit Class

2 x 3 @ 125 lbs

7

Arden
Roderick

4:00 PM CrossFit

2 x 3 @ 115 lbs

struggled

7

Jenn
Warcola

12:00 PM CrossFit

2 x 3 @ 115 lbs

8

Alyssa
Dias

6:30 PM CrossFit

2 x 3 @ 105 lbs

9

Allison
Farar

4:00 PM CrossFit

2 x 3 @ 100 lbs

9

Jessica
Kincaid

4:00 PM CrossFit

2 x 3 @ 100 lbs

9

Shannon
Fichter

5:30 AM CrossFit

2 x 3 @ 100 lbs

10

chelsea
snitker

4:00 PM CrossFit

2 x 3 @ 95 lbs

11

Laurie
Dymes

5:30 AM CrossFit

2 x 3 @ 70 lbs

12

Eva
Lachapelle

4:00 PM CrossFit

2 x 3 @ 50 lbs

13

Kiersten
Palmer

4:00 PM CrossFit

2 x 3 @ 35.28 lbs

Squat work with kettle bell