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Back Squat

Dopamine

Settings

Workout

12/23/19

Please make note of the following changes to the class schedule for the holidays. Monday, December 23rd: regularly scheduled classes Tuesday, December 24th: 8:30, 9:00, 9:30 am class only Wednesday December 25th: Closed for Christmas Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym Friday, December 27: regularly scheduled classes Tuesday, December 31st: 8:30am, 9:30am and 12pm Wednesday, January 1st: closed for New Years Day NOTE: Please sign up for Holiday class times 24 hours ahead of time.

Weightlifting

Back Squat

Back Squat

Set 1: 6 Reps @ 76%
Set 2: 4 Reps @ 82%
Set 3: 2 Reps @ 88%

Rest 3 Minutes

Set 4: 6 Reps @ 82%
Set 5: 4 Reps @ 88%
Set 6: 2 Reps @ 94%

Rest 3 Minutes

Set 7: 6 Reps @ 88%
Set 8: 4 Reps @ 94%
Set 9: 2 Reps @ 100%

This is the 4th out of 4 for Back Squat Waves
Increasing by 2% on each lift from last weeks

Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based off your 5RM Back Squat

Metcon

Dopamine (Time)

Team of 3
Cash In: 210/150 Cal Bike
-then-
5 Rounds:
20 DB Push Press (50/35)
60/42 Cal Row

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

Whiteboard:

Monday, December 23, 2019

Male Clients

1

Dane
Sonnenberg

12:00 PM CrossFit

1 x 2 @ 360 lbs

Thanks for the push Jeff!!

1

Jeff
Peck

12:00 PM CrossFit

1 x 2 @ 360 lbs

Good job Dane. Couldn't do it without ya.

2

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 325 lbs

3

Kyle
Baker

5:30 AM CrossFit

1 x 2 @ 315 lbs

4

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 305 lbs

5

Private

8:30AM CrossFit Class

1 x 2 @ 300 lbs

5

Derrick
Ledford

8:30AM CrossFit Class

1 x 2 @ 300 lbs

6

Colby
Wollak

12:00 PM CrossFit

1 x 2 @ 285 lbs

6

Todd
Mehrmann

12:00 PM CrossFit

1 x 2 @ 285 lbs

7

Darius
Nouri

9:30 AM CrossFit

1 x 2 @ 255 lbs

8

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 245 lbs

8

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 245 lbs

9

Bob
Swadley

12:00 PM CrossFit

1 x 2 @ 205 lbs

9

Johnny
Quilla

12:00 PM CrossFit

1 x 2 @ 205 lbs

9

Rj
colichio

9:30 AM CrossFit

1 x 2 @ 205 lbs

9

Scotty
In Route

12:00 PM CrossFit

1 x 2 @ 205 lbs

10

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 195 lbs

11

Mike
Alfred

5:30 AM CrossFit

1 x 2 @ 185 lbs

12

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 180 lbs

13

Chris
Hemrick

8:30AM CrossFit Class

1 x 2 @ 175 lbs

13

Jim
Tuttle

9:30 AM CrossFit

1 x 2 @ 175 lbs

14

Noah
Pinto

12:00 PM CrossFit

1 x 2 @ 155 lbs

15

Daniel
Leatherman

5:30 PM CrossFit

2 x 6 @ 135 lbs

16

Aron
Gibson

4:00 PM CrossFit

1 x 2 @ 125 lbs

17

Zeno
Moore

4:00 PM CrossFit

1 x 2 @ 75 lbs

18

Lee
Blackwelder

5:30 PM CrossFit

1 x 2 @ 0 lbs

Back wasn't allowing any weight

18

Travis
Roper

6:30 AM CrossFit

1 x 2 @ 0 lbs

plate squats

Female Clients

1

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 180 lbs

2

Myra
Harmon

8:30AM CrossFit Class

1 x 2 @ 170 lbs

3

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 155 lbs

4

Katie
Tuttle

9:30 AM CrossFit

1 x 2 @ 150 lbs

5

Rebecca
Karner

4:00 PM CrossFit

1 x 2 @ 140 lbs

6

JULIA
SILVA

9:30 AM CrossFit

1 x 2 @ 135 lbs

7

Jacki
Collins

5:30 PM CrossFit

1 x 2 @ 130 lbs

8

Maddy
Fero

6:30 AM CrossFit

1 x 2 @ 120 lbs

8

Rhonda
Halford

5:30 AM CrossFit

1 x 2 @ 120 lbs

9

Jessica
Kincaid

9:30 AM CrossFit

1 x 2 @ 115 lbs

9

Shannon
Fichter

8:30AM CrossFit Class

1 x 2 @ 115 lbs

10

Eva
Lachapelle

4:00 PM CrossFit

1 x 2 @ 75 lbs