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Components

Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

15 mins

Weightlifting

25 mins

Back Squat 5x3
*Take 10 minutes to work up to 85% of 1RM, then 5 sets of 3 reps every 2 minutes with a 3 second eccentric tempo

Back Squat (5x3 at 85%)

Back Squat

Metcon

Metcon (4 Rounds for reps)

4 sets
2 min AMRAP
250m row
ME Squat Cleans (Rx+135/95)(115/75)
*Rest 2 mins b/t sets

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Whiteboard:

Tuesday, October 18, 2016

Male Clients

1

Robert
Herford

7:00 PM CrossFit

5 x 3 @ 365 lbs

2

Gary
Blount

11:00 AM CrossFit

5 x 3 @ 295 lbs

3

Scott
Jacobs

5:00 PM CrossFit

5 x 3 @ 275 lbs

4

Dan
Carley

6:00 PM CrossFit

5 x 3 @ 235 lbs

5

Private

6:00 PM CrossFit

5 x 3 @ 225 lbs

6

John
Quattlebaum

6:00 AM CrossFit

5 x 3 @ 205 lbs

6

Todd
McDaniel

6:00 AM CrossFit

5 x 3 @ 205 lbs

6

Young
Kim

7:00 PM CrossFit

5 x 3 @ 205 lbs

7

christopher
carroll

11:00 AM CrossFit

5 x 3 @ 185 lbs

7

Gary
Sunstrom

6:00 AM CrossFit

5 x 3 @ 185 lbs

8

Mike
Hannon

7:00 PM CrossFit

5 x 3 @ 165 lbs

8

Steve
Schuler

6:00 PM CrossFit

5 x 3 @ 165 lbs

9

Carlos
Jara

11:00 AM CrossFit

5 x 3 @ 155 lbs

9

Justin
Mirabal

5:00 PM CrossFit

5 x 3 @ 155 lbs

9

Santiago
Ospina

5:00 PM CrossFit

5 x 3 @ 155 lbs

10

Luke
Swanson

11:00 AM CrossFit

5 x 3 @ 135 lbs

11

Cameron
Rosenow

11:00 AM CrossFit

5 x 3 @ 105 lbs

12

Brett
Williams

11:00 AM CrossFit

4 x 3 @ 225 lbs

1 rep last set,,, missed 2

12

Jose
Aguayo

6:00 AM CrossFit

2 x 3 @ 185 lbs

Female Clients

1

Lana
Moeller

6:00 AM CrossFit

5 x 3 @ 167 lbs

2

Michelle
Shuck

11:00 AM CrossFit

5 x 3 @ 165 lbs

2

Rachel
Klahr

6:00 PM CrossFit

5 x 3 @ 165 lbs

3

Brittany
Dirmann

9:00 AM CrossFit

5 x 3 @ 160 lbs

4

Amy
Bullock

5:00 PM CrossFit

5 x 3 @ 155 lbs

5

Shannon
Davis

5:00 PM CrossFit

5 x 3 @ 145 lbs

6

Cassie
Steck

11:00 AM CrossFit

5 x 3 @ 135 lbs

6

Esther
Aguayo

6:00 AM CrossFit

5 x 3 @ 135 lbs

6

Rachel
Hedrick

5:00 PM CrossFit

5 x 3 @ 135 lbs

7

Caitlin
Woodrow

7:00 PM CrossFit

5 x 3 @ 125 lbs

7

Macaira
Herford

6:00 PM CrossFit

5 x 3 @ 125 lbs

8

Kelsey
Hight

5:00 PM CrossFit

5 x 3 @ 115 lbs

9

Andrea
Mirabal

5:00 PM CrossFit

5 x 3 @ 105 lbs

9

Georgia
Rivers

6:00 AM CrossFit

5 x 3 @ 105 lbs

9

Page
Hannon

7:00 PM CrossFit

5 x 3 @ 105 lbs

10

Charley
Williams

11:00 AM CrossFit

5 x 3 @ 100 lbs

11

Jenny
Rosas

11:00 AM CrossFit

5 x 3 @ 85 lbs

11

Sarah
Cote

6:00 AM CrossFit

5 x 3 @ 85 lbs

85%

12

Cara
Stutts

6:00 PM CrossFit

5 x 3 @ 75 lbs

12

Ivette
Morales

6:00 AM CrossFit

5 x 3 @ 75 lbs

12

Omayra
Rosa

9:00 AM CrossFit

5 x 3 @ 75 lbs

12

Pam
Overcash

5:00 PM CrossFit

5 x 3 @ 75 lbs

12

Wendy
Raider

6:00 PM CrossFit

5 x 3 @ 75 lbs

13

Jennifer
Rosa

5:00 PM CrossFit

5 x 3 @ 65 lbs

14

Emperatriz
Martinez

7:00 PM CrossFit

3 x 3 @ 115 lbs

3x 2 - 125