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Components

1 Pausing Back Squat ...

Metcon

Settings

Workout

4th Down

Warm-up

10/7 Cal Row
7 Russian KBS
7 Goblet Squats
7 KB Push Press (ea)
R1) Walking quad
R2) Walking Single Leg RDL
R3) Spider-Man Walk

Strength

1 Pausing Back Squat (3 Seconds) + 1 Back Squat (Build to a heavy complex)

https://www.youtube.com/watch?v=QmZAiBqPvZw <<<Back Squat

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)

https://www.youtube.com/watch?v=mKDIuUbH94Q <<<Kettlebell Swing
https://www.youtube.com/watch?v=L219ltL15zk&t=6s <<<Thruster

Core

3 rounds :
KB leg lowers x 10 total
Bird dogs x 12 total
Plank rocks x 20 total

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

Whiteboard:

Monday, November 18, 2019

Male Clients

1

davidj
myers

7:30pm CrossFit

1 x 2 @ 352.8 lbs

2

Nate
Smith

12:00pm CrossFit

1 x 2 @ 315 lbs

2

Todd
Dixon

4:30pm CrossFit

1 x 2 @ 315 lbs

3

Ryan
Cain

6:00am CrossFit

1 x 2 @ 300 lbs

4

Private

12:00pm CrossFit

1 x 2 @ 275 lbs

4

Curtis
Wentz

7:30pm CrossFit

1 x 2 @ 275 lbs

4

Will
Furlow

6:00am CrossFit

1 x 2 @ 275 lbs

4

Wojtek
Mazurek

7:30pm CrossFit

1 x 2 @ 275 lbs

5

Private

6:30pm CrossFit

1 x 2 @ 265 lbs

5

Robert
Bossarte

7:30pm CrossFit

1 x 2 @ 265 lbs

6

Thamer
Alshammari

8:00am CrossFit

1 x 2 @ 255 lbs

6

Tyler
Messenger

8:00am CrossFit

1 x 2 @ 255 lbs

7

Bobby
Stanley

4:30pm CrossFit

1 x 2 @ 245 lbs

7

Jason
Ham

4:30pm CrossFit

1 x 2 @ 245 lbs

7

Morgan
Batton

4:30pm CrossFit

1 x 2 @ 245 lbs

7

Stephen
Sutherland

4:30pm CrossFit

1 x 2 @ 245 lbs

8

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 225 lbs

8

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 225 lbs

Hip flexors not feeling good tonight.

9

Alek
Kesselring

6:00am CrossFit

1 x 2 @ 215 lbs

9

Guadalupe
Leon

7:30pm CrossFit

1 x 2 @ 215 lbs

10

Aaron
Thomas

3:30pm CrossFit

1 x 2 @ 205 lbs

10

Aleks
Stefaniak

4:30pm CrossFit

1 x 2 @ 205 lbs

10

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 205 lbs

10

Wes
Kinsley

6:30pm CrossFit

1 x 2 @ 205 lbs

11

Jackson
Cramer

3:30pm CrossFit

1 x 2 @ 195 lbs

12

Aaron
Frymier

6:00am CrossFit

1 x 2 @ 175 lbs

13

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 135 lbs

14

Coleton
Heflin

7:30pm CrossFit

1 x 2 @ 85 lbs

15

adam
charlton

3:30pm CrossFit

1 x 2 @ 0 lbs

Female Clients

1

Ashley
Grim

12:00pm CrossFit

1 x 2 @ 245 lbs

2

Teresa
Stire

8:00am CrossFit

1 x 2 @ 235 lbs

3

Kirsten
Rayner

7:30pm CrossFit

1 x 2 @ 200 lbs

4

Seretha
hall

8:00am CrossFit

1 x 2 @ 195 lbs

5

Briana
Kocher

5:30pm CrossFit

1 x 2 @ 185 lbs

5

Hana
Thixton-Nolan

7:30pm CrossFit

1 x 2 @ 185 lbs

6

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 175 lbs

7

Hannah
Abraham

3:30pm CrossFit

1 x 2 @ 165 lbs

7

Phylicia
Hixson

4:30pm CrossFit

1 x 2 @ 165 lbs

8

Amelia
Parsons

7:30pm CrossFit

1 x 2 @ 155 lbs

8

Rachel
Allio

4:30pm CrossFit

1 x 2 @ 155 lbs

9

Casey
Baird

8:00am CrossFit

1 x 2 @ 145 lbs

9

chelsea
workman

4:30pm CrossFit

1 x 2 @ 145 lbs

9

Kayla
Brand

6:00am CrossFit

1 x 2 @ 145 lbs

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 145 lbs

10

Jaclyn
Blaquiere

5:30pm CrossFit

1 x 2 @ 140 lbs

11

Erin
McCarthy

8:00am CrossFit

1 x 2 @ 135 lbs

11

Keba
Vance

7:30pm CrossFit

1 x 2 @ 135 lbs

12

April
Marshalek

4:30pm CrossFit

1 x 2 @ 125 lbs

13

Lexi
Douglas

7:30pm CrossFit

1 x 2 @ 110 lbs

14

Leigh
Chandler

4:30pm CrossFit

1 x 2 @ 0 lbs