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Components

Back Squat

Metcon

Settings

Workout

12.6.2021

Warm-up

Complete 3rds:
5 Wall Facing Squats
5 KB Deadlifts
5 Kip Swings
:30 Couch Stretch / Side

Strength

Back Squat (Build to a heavy 3 rep)

Back Squat

Warm-Up

Demo Toe to Bar and scaling options.

1-2 Sets:
7 Back Squats (workout weight)
10 Toes-to-Bars (or variation)

Metcon

Metcon (Time)

For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row

Intermediate:
155/105#

Beginner:
95/65#
Situps

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

Whiteboard:

Monday, December 06, 2021

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

1 x 3 @ 385 lbs

2

Rob
Helm

6:00 pm CrossFit

1 x 3 @ 365 lbs

390x1comingback

3

Eric
Leininger

5:00 am CrossFit

1 x 3 @ 355 lbs

4

David
Guerra

5:00 am CrossFit

1 x 3 @ 325 lbs

5

Private

6:00 am CrossFit

1 x 3 @ 320 lbs

6

Eric
Wrona

5:00 am CrossFit

1 x 3 @ 315 lbs

6

Peter
Neang

12:00 PM CrossFit

1 x 3 @ 315 lbs

7

Matthew
Martin

5:00 am CrossFit

1 x 3 @ 305 lbs

8

Nir
Nehory

12:00 PM CrossFit

1 x 3 @ 295 lbs

9

Amir
Ehrmann

5:00 pm CrossFit

1 x 3 @ 275 lbs

9

Stoney
Laurel

6:00 pm CrossFit

1 x 3 @ 275 lbs

10

Chase
Key

5:00 pm CrossFit

1 x 3 @ 255 lbs

10

Daniel
Russell

5:00 pm CrossFit

1 x 3 @ 255 lbs

Didn’t want to push it today

10

John
Curl

6:00 am CrossFit

1 x 3 @ 255 lbs

Post Big 12 Championship WOD… depth at 275 was suspect

11

Angel
Lecuona

7:00 am CrossFit

1 x 3 @ 245 lbs

11

Lotan
Stern

5:00 am CrossFit

1 x 3 @ 245 lbs

11

Noel
Janacek

5:00 am CrossFit

1 x 3 @ 245 lbs

12

Nick
Cortes

12:00 PM CrossFit

1 x 3 @ 235 lbs

12

Pat
Dennison

12:00 PM CrossFit

1 x 3 @ 235 lbs

13

Jason
Pavelka

6:00 am CrossFit

1 x 3 @ 225 lbs

13

Mark
Brooks

5:00 am CrossFit

1 x 3 @ 225 lbs

Taking it easy

13

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 225 lbs

14

Joseph
Pina

6:00 pm CrossFit

1 x 3 @ 215 lbs

14

Taylor
Smith

CrossFit 7:00 PM

1 x 3 @ 215 lbs

15

Antonio
Perez

8:00 PM CrossFit

1 x 3 @ 195 lbs

15

Sudheer
Reddy

5:00 pm CrossFit

1 x 3 @ 195 lbs

16

Marc
Jones

5:00 am CrossFit

1 x 3 @ 185 lbs

16

Tom
Powers

8:00 PM CrossFit

1 x 3 @ 185 lbs

17

Jeff
Carenza

6:00 am CrossFit

1 x 3 @ 170 lbs

18

Anu
—

7:00 am CrossFit

1 x 3 @ 155 lbs

18

Hitesh
Patel

5:00 am CrossFit

1 x 3 @ 155 lbs

18

Tom
Machness

8:00 PM CrossFit

1 x 3 @ 155 lbs

18

Tyler
Whitener

CrossFit 7:00 PM

1 x 3 @ 155 lbs

19

Niranjan
Sarvi

7:00 am CrossFit

1 x 3 @ 145 lbs

20

Andrew
Qi

6:00 am CrossFit

1 x 1 @ 165 lbs

Female Clients

1

titan
chijioke

8:00 PM CrossFit

1 x 3 @ 195 lbs

Attended noon class.

2

Sandra
Ortega

6:00 pm CrossFit

1 x 3 @ 175 lbs

3

Sherika
Johnson

6:00 pm CrossFit

1 x 3 @ 165 lbs

4

Private

5:00 pm CrossFit

1 x 3 @ 155 lbs

4

Natalee
Peak

6:00 am CrossFit

1 x 3 @ 155 lbs

Right side not firing

4

T
Eamma

6:00 pm CrossFit

1 x 3 @ 155 lbs

5

Morgan
Littauer

5:00 pm CrossFit

1 x 3 @ 145 lbs

6

Beth
Lee

5:00 am CrossFit

1 x 3 @ 135 lbs

6

Ellen
Fleckenstein

5:00 pm CrossFit

1 x 3 @ 135 lbs

6

Gina
Flores

CrossFit 7:00 PM

1 x 3 @ 135 lbs

7

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 3 @ 125 lbs

7

Cathy
Landry

12:00 PM CrossFit

1 x 3 @ 125 lbs

7

Cathy
Willenborg

5:00 pm CrossFit

1 x 3 @ 125 lbs

8

Luz
Perez

8:00 PM CrossFit

1 x 3 @ 120 lbs

9

Luz
Retana

8:00 PM CrossFit

1 x 3 @ 115 lbs

10

Kristie
Brooks

5:00 am CrossFit

1 x 3 @ 110 lbs

11

Kris
Fanning

7:00 am CrossFit

1 x 3 @ 105 lbs

12

Shivani
Patel

5:00 am CrossFit

1 x 3 @ 85 lbs