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Back Squat

Metcon

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Workout

12/2/19

CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP. -Bring a gift up to $25 to exchange. -Start time 5:00pm -If possible no kids -When you RSVP I will text you our address if you need it.

Weightlifting

Back Squat

Back Squat

This is based off of your 5RM Back Squat from last week.

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

Rest as needed between sets.

Metcon

Metcon (Time)

3 Rounds:
40 Wallballs (20/14)
25/20 Cal Row
5 Bar MU
6-4-2 Squat Snatches

Barbell:
Round 1: 6 Reps @ 115/80
Round 2: 4 Reps @ 135/95
Round 3: 2 Reps @ 155/105

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

Whiteboard:

Monday, December 02, 2019

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 315 lbs

3x6(275) 3x4(295) 3x2(315)

1

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 315 lbs

2

Kyle
Baker

5:30 PM CrossFit

1 x 2 @ 275 lbs

3

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 265 lbs

4

Colby
Wollak

12:00 PM CrossFit

1 x 2 @ 260 lbs

4

Private

5:30 AM CrossFit

1 x 2 @ 260 lbs

5

Alto
Shambles

8:30AM CrossFit Class

1 x 2 @ 245 lbs

5

Patrick
Mizzell

8:30AM CrossFit Class

1 x 2 @ 245 lbs

6

Jay
Parkhurst

5:30 PM CrossFit

1 x 2 @ 235 lbs

7

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 225 lbs

7

Lanny
Natoli

5:30 PM CrossFit

1 x 2 @ 225 lbs

7

Scotty
In Route

8:30AM CrossFit Class

1 x 2 @ 225 lbs

8

Josh
Roberts

4:00 PM CrossFit

1 x 2 @ 185 lbs

8

Ken
Buckstad

5:30 AM CrossFit

1 x 2 @ 185 lbs

9

Al
Moody

5:30 AM CrossFit

1 x 2 @ 175 lbs

9

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 175 lbs

9

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 175 lbs

9

Evan
Mason

12:00 PM CrossFit

1 x 2 @ 175 lbs

9

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 175 lbs

9

Paul
Rafferty

6:30 PM CrossFit

1 x 2 @ 175 lbs

10

King
of Verdict ...

12:00 PM CrossFit

1 x 2 @ 165 lbs

11

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 155 lbs

11

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 155 lbs

11

wesley
wilson

9:30 AM CrossFit

1 x 2 @ 155 lbs

12

Joey
Hager

6:30 PM CrossFit

1 x 2 @ 140 lbs

13

Chris
Hemrick

8:30AM CrossFit Class

1 x 2 @ 115 lbs

14

Aron
Gibson

8:30AM CrossFit Class

1 x 2 @ 105 lbs

105 (BASED ON 115 MAX)

15

GRIFFIN
PARKHURST

5:30 PM CrossFit

1 x 2 @ 65 lbs

16

Zeno
Moore

4:00 PM CrossFit

1 x 2 @ 61 lbs

Female Clients

1

Mary
Mason

12:00 PM CrossFit

1 x 2 @ 185 lbs

2

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 170 lbs

3

Alyson
Knight

4:00 PM CrossFit

1 x 2 @ 165 lbs

3

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 165 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 155 lbs

5

JULIA
SILVA

5:30 PM CrossFit

1 x 2 @ 140 lbs

5

Katie
Tuttle

12:00 PM CrossFit

1 x 2 @ 140 lbs

6

Rebecca
Karner

12:00 PM CrossFit

1 x 2 @ 130 lbs

6

Rhonda
Halford

5:30 AM CrossFit

1 x 2 @ 130 lbs

7

Kiersten
Palmer

9:30 AM CrossFit

1 x 2 @ 125 lbs

bad form at 135

8

Jacki
Collins

5:30 PM CrossFit

1 x 2 @ 120 lbs

8

Jenn
Warcola

9:30 AM CrossFit

1 x 2 @ 120 lbs

9

Allison
Farar

4:00 PM CrossFit

1 x 2 @ 115 lbs

10

Cindy
Mustian

4:00 PM CrossFit

1 x 2 @ 110 lbs

10

Jessica
Kincaid

4:00 PM CrossFit

1 x 2 @ 110 lbs