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Components

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

DEC 8, 2021

Pre Stretch Primer

2 Rounds / 5 cap
3 Burpees
7 Squats
11 Lunges
15 Cal Row

BARBELL

BAR: Back Squat (5x1 @ 90%)

Back Squat

ACCESSORY

A) Box Jump, 5-4-3-2-1
B) Plate Flips, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
21 KB Deads, 70/55/35#
50 WB Thruster, 20/14/10#
15 KB Deads
40 WB Thruster
9 KB Deads
30 WB Thruster

WOD

WOD: Metcon (Time)

2 Rds / 20 cap
50 Jump Lunges
40 Cal Row
30 Hang Squat Clean, 95/65 | 75/55

KIKR

KIKR: Metcon (Time)

3 min Stationary OH Hold, 45/25#
2 min Weighted Squat Hold, 45/25#
1 min Hang Hold

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

Whiteboard:

Wednesday, December 08, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 1 @ 415 lbs

unbroken!!!

2

Brian
Baker

4:30 PM Open Gym

5 x 1 @ 315 lbs

2

Cole
Park

4:30 PM Open Gym

5 x 1 @ 315 lbs

2

Cory
Carter

9:00 AM CrossFit

5 x 1 @ 315 lbs

3

Dallas
Hindman

9:00 AM CrossFit

5 x 1 @ 295 lbs

3

Jay
Webster

9:00 AM CrossFit

5 x 1 @ 295 lbs

4

Andrew
Austin

4:30 PM Open Gym

5 x 1 @ 280 lbs

4

Chris
McAbery

12:00 PM Open Gym

5 x 1 @ 280 lbs

5

Chris
Emert

4:30 PM Open Gym

5 x 1 @ 255 lbs

6

Terry
Trowbridge

6:30 PM CrossFit

5 x 1 @ 235 lbs

6

Tony
Sterk

5:30 PM CrossFit

5 x 1 @ 235 lbs

7

Scott
Blakemore

6:30 AM CrossFit

5 x 1 @ 230 lbs

8

Curtis
Hackler

5:30 AM CrossFit

5 x 1 @ 225 lbs

back issues

8

Mariano
Torres

5:30 PM CrossFit

5 x 1 @ 225 lbs

8

Matt
Clark

5:30 AM CrossFit

5 x 1 @ 225 lbs

8

Pat
Stefanopoulos

5:30 PM CrossFit

5 x 1 @ 225 lbs

9

Daniel
Baker

5:30 AM CrossFit

5 x 1 @ 185 lbs

9

Private

9:00 AM CrossFit

5 x 1 @ 185 lbs

10

Brian
Payne

9:00 AM CrossFit

5 x 1 @ 180 lbs

10

Tatton
Manning

6:30 AM CrossFit

5 x 1 @ 180 lbs

11

Jeff
Klose

6:30 PM CrossFit

5 x 1 @ 105 lbs

12

Zach
Hendrix

5:30 AM CrossFit

3 x 2 @ 255 lbs

3x1 @ 245, 3X2 255, drop sets to 135

12

Taylor
Holden

6:30 PM CrossFit

1 x 1 @ 365 lbs

missed the others

Female Clients

1

Erin
Rogers

4:30 PM Open Gym

5 x 1 @ 215 lbs

2

Cindi
Klose

6:30 PM CrossFit

5 x 1 @ 185 lbs

3

Anna
Wolfe

6:30 PM CrossFit

5 x 1 @ 175 lbs

~90%

4

Kristina
Gomez

9:00 AM CrossFit

5 x 1 @ 170 lbs

5

Christine
Goscha

4:30 PM Open Gym

5 x 1 @ 155 lbs

6

Angela
Hansen

5:30 PM CrossFit

5 x 1 @ 150 lbs

7

Aubrey
Baker

6:30 AM CrossFit

5 x 1 @ 145 lbs

85%, no 90% for today

8

Billie
Johnson

6:30 PM CrossFit

5 x 1 @ 135 lbs

8

Jana
Graham

5:30 AM CrossFit

5 x 1 @ 135 lbs

8

Laura
Clark

5:30 AM CrossFit

5 x 1 @ 135 lbs

8

Misty
Lingnau

5:30 AM CrossFit

5 x 1 @ 135 lbs

9

Daniela
Mendes

6:30 AM CrossFit

5 x 1 @ 130 lbs

10

Rachel
Showler

6:30 AM CrossFit

5 x 1 @ 125 lbs

11

Nicole
Whisman

6:30 AM CrossFit

5 x 1 @ 105 lbs

11

Sabrina
Hay

6:30 AM CrossFit

5 x 1 @ 105 lbs

12

Glenda
Farris

5:30 AM CrossFit

5 x 1 @ 95 lbs

13

Ziva
Cooper

6:30 PM CrossFit

2 x 1 @ 175 lbs

13

Nithya
Mohan

12:00 PM Open Gym

1 x 1 @ 105 lbs

13

Renee
Johnson

4:30 PM Open Gym

1 x 1 @ 245 lbs

not today lol

13

Sammy
Epperson

9:00 AM CrossFit

1 x 1 @ 135 lbs