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Back Squat

Workout of the Day

Workout of the Day

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Workout

CrossFit - Wed, Nov 23

Weightlifting

Recommended Build: 05-05-03-01-01-01

Back Squat (12 Minutes to Establish 1 RM)

Back Squat

Workout of the Day

Rest 02 Minutes Between Workouts

Workout of the Day (AMRAP - Rounds and Reps)

AMRAP in 08 Minutes:

01 Wall Walk, 03 Alt Dumbbell Snatches

02 Wall Walks, 06 Alt Dumbbell Snatches

03 Wall Walks, 09 Alt Dumbbell Snatches

04 Wall Walks, 12 Alt Dumbbell Snatches

Etc...

Rx= 50/35

Workout of the Day (AMRAP - Rounds and Reps)

AMRAP in 08 Minutes:

01 Bar Muscle-up, 03 Machine Cals

02 Bar Muscle-ups, 06 Machine Cals

03 Bar Muscle-ups, 09 Machine Cals

04 Bar Muscle-ups, 12 Machine Cals

Etc...

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

Whiteboard:

Wednesday, November 23, 2022

Male Clients

1

Anthony
Tanksley

CrossFit: 5:30 AM

1 x 1 @ 335 lbs

2

Matt
Bratcher

CrossFit: 5:30 AM

1 x 1 @ 295 lbs

2

Seth
McClellan

CrossFit: 5:30 AM

1 x 1 @ 295 lbs

3

Hayden
Hensley

CrossFit: 5:30 AM

1 x 1 @ 275 lbs

4

Reid
Christner

CrossFit: 8:30 AM

1 x 1 @ 255 lbs

5

jonathan
day

CrossFit: 8:30 AM

1 x 1 @ 235 lbs

6

JKyle
Dudley

CrossFit: 8:30 AM

1 x 1 @ 165 lbs

Female Clients

1

Tracy
May

CrossFit: 8:30 AM

1 x 1 @ 240 lbs

2

Amelia
Wright

CrossFit: 8:30 AM

1 x 1 @ 175 lbs

2

Hanna
Young

CrossFit: 8:30 AM

1 x 1 @ 175 lbs

3

Adri
Bratcher

CrossFit: 5:30 AM

1 x 1 @ 165 lbs

20" box (knee)

3

Melissa
McClellan

CrossFit: 5:30 AM

1 x 1 @ 165 lbs

4

Ashleigh
Laugesen

CrossFit: 4:30 PM

1 x 1 @ 155 lbs

5

Alynna
Phouthakhio

CrossFit: 8:30 AM

1 x 1 @ 135 lbs

6

Ann
Stadler

CrossFit: 8:30 AM

1 x 1 @ 115 lbs

7

Traci
Suttle

CrossFit: 5:30 AM

1 x 1 @ 105 lbs