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Back Squat

Metcon

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Workout

CF - 11/29/21

A:

200m run
into
3 sets
10 lunges each leg
5 Squat jumps
5 back squats w/ 3 sec pause

B: Back Squat (1x 6 @ 65% 1x 6 75% 1x4 85% 1x 4 @ 90%)

C: Metcon (Time)

For time:
15-12-9
Thruster 95/65
Burpee
12-9-6
Thruster 115/85
Bfb
9-6-3
Thruster 135 / 105
Bbjo 24/20

*no rests between this week

D: Metcon (No Measure)

3 sets:
20 v- up; rest :30
:60 hollow body hold
Rest :90

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

Daniel
Esborg

11:30 AM CrossFit

1 x 4 @ 435 lbs

2

Alex
Adkins

5:00 AM CrossFit

1 x 4 @ 355 lbs

275x6, 315x6, 335x4, 355x4

2

Tyler
Parker

5:00 AM CrossFit

1 x 4 @ 355 lbs

2

Tyler
Parker

5:00 AM CrossFit

1 x 4 @ 355 lbs

3

Bradd
Hughes

11:30 AM CrossFit

1 x 4 @ 335 lbs

4

Brady
Killion

11:30 AM CrossFit

1 x 4 @ 295 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

1 x 4 @ 285 lbs

6

Robert
Pullen

11:30 AM CrossFit

1 x 4 @ 275 lbs

7

Derek
Fecteau

11:30 AM CrossFit

1 x 4 @ 255 lbs

8

Ben
Hanback

11:30 AM CrossFit

1 x 4 @ 225 lbs

Squat to box

9

Peter
Rodgers

6:00 PM CrossFit

1 x 4 @ 85 lbs

20 lbs per side +45 @ 90%

10

David
Kan

6:00 PM CrossFit

1 x 1 @ 245 lbs

#185x6; #205x6; #225x4; #245x1

Female Clients

1

Becca
Esborg

4:00 PM CrossFit

1 x 4 @ 245 lbs

2

Christina
Chandler

5:00 AM CrossFit

1 x 4 @ 225 lbs

2

Colette
SavageJones

5:00 AM CrossFit

1 x 4 @ 225 lbs

3

Courtney
Everetts

6:00 AM CrossFit

1 x 4 @ 215 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 4 @ 215 lbs

4

jessica
white

6:00 PM CrossFit

1 x 4 @ 205 lbs

5

Ryan
Elizabeth ...

4:00 PM CrossFit

1 x 4 @ 200 lbs

6

Jessica
Dodd

5:00 PM CrossFit

1 x 4 @ 185 lbs

6

Kristina
Moore

5:00 PM CrossFit

1 x 4 @ 185 lbs

7

Sage
West

11:30 AM CrossFit

1 x 4 @ 165 lbs

8

Laura
Kim

6:00 PM CrossFit

1 x 4 @ 155 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 4 @ 155 lbs

8

Tiffiny
Oakley

6:00 PM CrossFit

1 x 4 @ 155 lbs

8

Tori
Tesmer

5:00 AM CrossFit

1 x 4 @ 155 lbs

115, 135, 145, 155 (170ish max)

9

Taylor Marie
Reid

4:00 PM CrossFit

1 x 4 @ 145 lbs

10

Audrey
Mitchell

4:00 PM CrossFit

1 x 4 @ 125 lbs

10

Lindsey
Garner

4:00 PM CrossFit

1 x 4 @ 125 lbs

11

Catherine
Yancy

6:00 PM CrossFit

1 x 4 @ 105 lbs

12

Nicole
Rieman

6:00 AM CrossFit

1 x 4 @ 80 lbs