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Components

Back Squat Waves

Metcon

Settings

Workout

Jelly Legs

Warm-up

2 Rounds:
10/7 Cal Ski
10 Banded Side Steps
5 Banded Squats
10 DB High Pulls
5 Kipping Swings
R1) Pigeon
R2) Active Lunge

Strength

Back Squat Waves (Percentages based off 5 rep max from last week)

Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
40 Wallballs (20/14)
30/20 Cal Bike
20 Toes to Bar
10 Dumbbell Snatches (50/35) RX+ 70/50

Core

3 rounds
MB rainbow slams x 10 total
Banded leg lowers x 10 total
V- ups x 10

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

Whiteboard:

Monday, December 09, 2019

Male Clients

1

Zack
Mullikin

5:30pm CrossFit

1 x 2 @ 340 lbs

2

Andrew
Starsick

4:30pm CrossFit

1 x 2 @ 325 lbs

2

Justin
Arndt

4:30pm CrossFit

1 x 2 @ 325 lbs

3

Dawson
Sheetz

3:30pm CrossFit

1 x 2 @ 315 lbs

4

Nate
Smith

12:00pm CrossFit

1 x 2 @ 305 lbs

4

Todd
Dixon

4:30pm CrossFit

1 x 2 @ 305 lbs

5

Private

6:00am CrossFit

1 x 2 @ 290 lbs

5

Ryan
Cain

6:00am CrossFit

1 x 2 @ 290 lbs

6

Cam
Blaquiere

3:30pm CrossFit

1 x 2 @ 275 lbs

7

Tyler
Messenger

6:00am CrossFit

1 x 2 @ 265 lbs

200, 215, 235, 215, 235, 250, 235, 250

7

Will
Furlow

6:00am CrossFit

1 x 2 @ 265 lbs

8

Curtis
Wentz

7:30pm CrossFit

1 x 2 @ 260 lbs

9

Robert
Bossarte

7:30pm CrossFit

1 x 2 @ 255 lbs

10

Bobby
Stanley

4:30pm CrossFit

1 x 2 @ 250 lbs

10

Brandon
Cook

5:30pm CrossFit

1 x 2 @ 250 lbs

11

Eric
Pethtel

5:30pm CrossFit

1 x 2 @ 240 lbs

11

Shawn
Grushecky

6:30pm CrossFit

1 x 2 @ 240 lbs

11

Stephen
Sutherland

5:30pm CrossFit

1 x 2 @ 240 lbs

12

Ray
Betler

3:30pm CrossFit

1 x 2 @ 225 lbs

13

Aleks
Stefaniak

4:30pm CrossFit

1 x 2 @ 215 lbs

13

Jackson
Cramer

6:00am CrossFit

1 x 2 @ 215 lbs

13

Meshari
Alhouli

6:30pm CrossFit

1 x 2 @ 215 lbs

13

Rick
Kyle

6:30pm CrossFit

1 x 2 @ 215 lbs

14

Aaron
Frymier

5:30pm CrossFit

1 x 2 @ 205 lbs

15

Charlie
Labritz

12:00pm CrossFit

1 x 2 @ 195 lbs

15

Jack
Grushecky

6:30pm CrossFit

1 x 2 @ 195 lbs

15

Private

8:00am CrossFit

1 x 2 @ 195 lbs

16

nathan
kinsley

5:30pm CrossFit

1 x 2 @ 190 lbs

17

Coleton
Heflin

7:30pm CrossFit

1 x 2 @ 185 lbs

17

John
Kopas

6:30pm CrossFit

1 x 2 @ 185 lbs

17

Marc
Williams

12:00pm CrossFit

1 x 2 @ 185 lbs

135,155,185 - went extremely light

17

Mark
Victor

6:30pm CrossFit

1 x 2 @ 185 lbs

18

Guadalupe
Leon

7:30pm CrossFit

1 x 2 @ 175 lbs

19

Jeff
Martucci

6:00am CrossFit

1 x 2 @ 155 lbs

19

Jeremy
Allio

5:30pm CrossFit

1 x 2 @ 155 lbs

20

Rob
Stansbury

8:00am CrossFit

1 x 2 @ 145 lbs

Female Clients

1

Teresa
Stire

8:00am CrossFit

1 x 2 @ 240 lbs

2

Seretha
hall

8:00am CrossFit

1 x 5 @ 225 lbs

Established 5 rep max

3

Hana
Thixton-Nolan

6:00am CrossFit

1 x 2 @ 195 lbs

3

Kirsten
Rayner

6:00am CrossFit

1 x 2 @ 195 lbs

4

Briana
Kocher

6:30pm CrossFit

1 x 2 @ 190 lbs

5

Hannah
Abraham

3:30pm CrossFit

1 x 2 @ 185 lbs

6

Amelia
Parsons

6:30pm CrossFit

1 x 2 @ 165 lbs

6

Phylicia
Hixson

4:30pm CrossFit

1 x 2 @ 165 lbs

6

Sarah
Civitillo

6:00am CrossFit

1 x 2 @ 165 lbs

180- 5RM-ish

7

Keba
Vance

6:30pm CrossFit

1 x 5 @ 155 lbs

didnt do 5 reps last week

7

Brittany
Sloneker

5:30pm CrossFit

1 x 2 @ 155 lbs

7

Kalyn
Noechel

5:30pm CrossFit

1 x 2 @ 155 lbs

8

Tarah
Signorelli

12:00pm CrossFit

1 x 2 @ 150 lbs

9

Cari
Murral

8:00am CrossFit

1 x 2 @ 145 lbs

9

chelsea
workman

6:30pm CrossFit

1 x 2 @ 145 lbs

9

Kaitlyn
Johnson

8:00am CrossFit

1 x 2 @ 145 lbs

💩

9

Nicoletta
Ciampa

6:00am CrossFit

1 x 2 @ 145 lbs

10

Rachel
Allio

4:30pm CrossFit

1 x 2 @ 140 lbs

11

Jaclyn
Blaquiere

3:30pm CrossFit

1 x 2 @ 135 lbs

12

Kayla
Brand

6:00am CrossFit

1 x 2 @ 125 lbs

12

zahira
reyes

7:30pm CrossFit

1 x 2 @ 125 lbs

13

Cindy
Victor

6:30pm CrossFit

1 x 2 @ 120 lbs

14

April
Marshalek

4:30pm CrossFit

1 x 2 @ 115 lbs

14

Rachel
Mullins

4:30pm CrossFit

1 x 2 @ 115 lbs

15

Kelsey
Murray

3:30pm CrossFit

1 x 2 @ 110 lbs

15

Taylor
Allen

5:30pm CrossFit

1 x 2 @ 110 lbs

16

Katherine
Craig

6:00am CrossFit

1 x 2 @ 105 lbs

17

Lexi
Douglas

7:30pm CrossFit

1 x 2 @ 100 lbs

18

Ashleigh
KirkAbel

8:00am CrossFit

1 x 2 @ 95 lbs

19

Maddie
Metheney

7:30pm CrossFit

1 x 2 @ 85 lbs

20

Rebecca
Stansbury

6:00am CrossFit

1 x 2 @ 75 lbs