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Back Squat

Metcon

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Workout

10/21/19

Weightlifting

Back Squat

Back Squat

10-8-6-4-2 Reps
Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM
On the 3:00.... 8 Reps @ 67%
On the 6:00... 6 Reps @ 75%
On the 9:00... 4 Reps @ 82%
On the 12:00... 2 Reps @ 87%

Metcon

Metcon (Time)

2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row
30 Alternating DB Snatches (50/35)
6 Bar MU

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

Whiteboard:

Monday, October 21, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 350 lbs

2

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 315 lbs

3

Private

5:30 AM CrossFit

1 x 2 @ 300 lbs

4

Colby
Wollak

6:30 PM CrossFit

1 x 2 @ 275 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 275 lbs

5

Eli
Joy

5:30 PM CrossFit

1 x 2 @ 255 lbs

6

Bob
Swadley

8:30AM CrossFit Class

1 x 2 @ 225 lbs

6

Brent
Miller

5:30 PM CrossFit

1 x 2 @ 225 lbs

6

Josh
Roberts

5:30 PM CrossFit

1 x 2 @ 225 lbs

6

Kenny
Hastings

9:30 AM CrossFit

1 x 2 @ 225 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 205 lbs

7

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 205 lbs

7

Johnny
Quilla

4:00 PM CrossFit

1 x 2 @ 205 lbs

7

Lee
Blackwelder

5:30 PM CrossFit

1 x 2 @ 205 lbs

8

Brad
Topper

5:30 PM CrossFit

1 x 2 @ 185 lbs

8

Scotty
In Route

6:30 AM CrossFit

1 x 2 @ 185 lbs

9

Al
Moody

5:30 AM CrossFit

1 x 2 @ 175 lbs

9

Paul
Rafferty

5:30 AM CrossFit

1 x 2 @ 175 lbs

10

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 165 lbs

10

Rj
colichio

9:30 AM CrossFit

1 x 2 @ 165 lbs

11

Noah
Pinto

4:00 PM CrossFit

1 x 2 @ 155 lbs

12

Joey
Hager

6:30 PM CrossFit

1 x 2 @ 145 lbs

13

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 135 lbs

13

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 135 lbs

14

DREW
COLLINS

5:30 PM CrossFit

1 x 2 @ 130 lbs

15

Mike
DeBeauvernet

9:30 AM CrossFit

1 x 2 @ 120 lbs

16

Lanny
Natoli

5:30 PM CrossFit

1 x 2 @ 0 lbs

16

Zeno
Moore

4:00 PM CrossFit

1 x 1 @ 75 lbs

Did 45,45,50,55,60

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 225 lbs

2

Kate
Conrad

5:30 PM CrossFit

1 x 2 @ 200 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 190 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 180 lbs

4

Myra
Harmon

12:00 PM CrossFit

1 x 2 @ 180 lbs

5

Katie
Tuttle

4:00 PM CrossFit

1 x 2 @ 170 lbs

6

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 160 lbs

failed 165#

7

Lauran
Stump

5:30 PM CrossFit

1 x 2 @ 135 lbs

7

Leslie
Auton

6:30 PM CrossFit

1 x 2 @ 135 lbs

8

JULIA
SILVA

9:30 AM CrossFit

1 x 2 @ 130 lbs

9

Maddy
Fero

12:00 PM CrossFit

1 x 2 @ 125 lbs

10

chelsea
snitker

4:00 PM CrossFit

1 x 2 @ 105 lbs

11

Meghan
Dymes

5:30 AM CrossFit

1 x 2 @ 95 lbs

12

Allison
Farar

4:00 PM CrossFit

1 x 2 @ 85 lbs

12

Jacki
Collins

9:30 AM CrossFit

1 x 2 @ 85 lbs

13

Marissa
Hager

6:30 PM CrossFit

1 x 2 @ 75 lbs

14

Amy
Clinton

9:30 AM CrossFit

1 x 2 @ 70 lbs

15

Eva
Lachapelle

4:00 PM CrossFit

1 x 2 @ 60 lbs

16

Kiersten
Palmer

9:30 AM CrossFit

1 x 2 @ 55 lbs