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Back Squat

Metcon

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Workout

CF - 12/6/21

A:

Squat Warmup
:30 couch Stretch
:30 pigeon Stretch
into 3 sets
:20 squat hold
5 back squats
(both with barbell)

B: Back Squat (1x 5 @ 70%, 2x3 @ 75-80, 1x2 @ 90+, 3x1 ahap)

C: Metcon (AMRAP - Reps)

5 sets:
:50 max cal row or 24/ 17 cal
Rest :10
:60 amrap wall ball 20/14
Rest 2:00

D: Metcon (No Measure)

Accessory / Core

3 sets:
20 v-up
30 Russian twist
20 banded good morning
Rest :90

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

Whiteboard:

Monday, December 06, 2021

Male Clients

1

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 425 lbs

2

Gavin
Reid

4:00 PM CrossFit

1 x 1 @ 415 lbs

3

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 385 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 365 lbs

5

Jeremy
Hutzel

11:30 AM CrossFit

1 x 1 @ 355 lbs

245/275/335/345/355

6

Joel
Mason

5:00 PM CrossFit

1 x 1 @ 335 lbs

7

David
Lewis

5:00 PM CrossFit

1 x 1 @ 325 lbs

7

JD
Mason

5:00 PM CrossFit

1 x 1 @ 325 lbs

8

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 305 lbs

With good form

8

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 305 lbs

Missed 325 - eesh

9

Derek
Fecteau

11:30 AM CrossFit

1 x 1 @ 265 lbs

10

David
Kan

6:00 PM CrossFit

1 x 1 @ 255 lbs

10

Tom
Daniel

6:00 AM CrossFit

1 x 1 @ 255 lbs

11

Voncha
Reddy

7:00am CrossFit

1 x 1 @ 245 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

3 x 1 @ 270 lbs

2

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 250 lbs

3

Courtney
Everetts

6:00 AM CrossFit

1 x 1 @ 235 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 225 lbs

5

jessica
white

6:00 PM CrossFit

1 x 1 @ 215 lbs

6

Ryan
Elizabeth ...

6:00 AM CrossFit

1 x 1 @ 210 lbs

7

Jessica
Dodd

11:30 AM CrossFit

1 x 1 @ 205 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 200 lbs

9

Kristina
Moore

5:00 PM CrossFit

2 x 1 @ 195 lbs

9

Alaina
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 195 lbs

10

Suzette
Panton

5:00 AM CrossFit

3 x 1 @ 180 lbs

10

Tori
Tesmer

5:00 AM CrossFit

1 x 1 @ 180 lbs

Attempted 185….bailed

11

Private

6:00 PM CrossFit

1 x 1 @ 165 lbs

11

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 165 lbs

12

Private

6:00 PM CrossFit

1 x 1 @ 145 lbs

13

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 1 @ 140 lbs

Today it's #140....not my ahap

13

Lindsey
Garner

4:00 PM CrossFit

1 x 1 @ 140 lbs

14

Catherine
Yancy

6:00 PM CrossFit

1 x 1 @ 135 lbs