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Components
Back Squat
Metcon
Settings
Location
(All)
TSCF/TVF/TSBB
Program
The Strip CrossFit
Date
Workout
12/27/21 - TSCF/TVF/TSBB
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:30 AM
CrossFit: 9:00 AM
Open Gym 10:00A-12:00P
CrossFit: 12:00 PM
CrossFit: 4:00 PM
CrossFit: 5:30 PM
CrossFit: 7:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
22 (9/13)
Workout
12/27/21
Strength
This week is meant to be a "moving" week between strength cycles. We will have lifts, but at lighter loads and with intent along with a couple long Metcons as we end out the year!
Mon: Backsquat
Tues: Snatch & Clean
Weds: Deadlift
Thurs: Press/Pull
Fri: Partner WOD
Back Squat
EMOM alternating 5 sets
10 "perfect" Back Squats @50% of a 1RM
40s banded Abduction
40s frog pumps
On the Squats setup a Medball below parallel and touch each and every rep! If it’s easy go slower!
Metcon (Time)
10 Down to 1
DB Snatch left 50/35
DB Snatch Right
Goblet Squats
10min time cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 27, 2021
Male Clients
1
JD
Wolfe
CrossFit: 12:00 PM
5 x 10 @ 185 lbs
1
joseph
tepe
CrossFit: 7:30 AM
5 x 10 @ 185 lbs
1
miguel
reyes
CrossFit: 12:00 PM
5 x 10 @ 185 lbs
2
Johnny
Trujillo
CrossFit: 6:00 AM
5 x 10 @ 135 lbs
2
Orlando
DeCastroverde
CrossFit: 12:00 PM
5 x 10 @ 135 lbs
2
Ryan
Taylor
CrossFit: 7:30 AM
5 x 10 @ 135 lbs
2
Steve
Fair
CrossFit: 12:00 PM
5 x 10 @ 135 lbs
3
My
Do
CrossFit: 5:30 PM
5 x 10 @ 125 lbs
4
Justin
Lafferty
CrossFit: 6:00 AM
5 x 10 @ 105 lbs
Female Clients
1
Julia
Gongora
CrossFit: 12:00 PM
5 x 10 @ 135 lbs
2
Chloe
Dilling
CrossFit: 7:30 AM
5 x 10 @ 125 lbs
2
Kandice
Ruckle
CrossFit: 9:00 AM
5 x 10 @ 125 lbs
3
Stephanie
Sawicki
CrossFit: 6:00 AM
5 x 10 @ 120 lbs
4
Alexandria
Hall
CrossFit: 9:00 AM
5 x 10 @ 115 lbs
4
Mariela
Ramos
CrossFit: 6:00 AM
5 x 10 @ 115 lbs
5
Mariah
LaPointe
CrossFit: 7:30 AM
5 x 10 @ 105 lbs
6
Victoria
Pupa
Open Gym 10:00A-12:00P
5 x 10 @ 90 lbs
7
Jennifer
Hailey
CrossFit: 6:00 AM
5 x 10 @ 85 lbs
7
Jessica
Harty
CrossFit: 12:00 PM
5 x 10 @ 85 lbs
7
Meghan
Distelrath
CrossFit: 12:00 PM
5 x 10 @ 85 lbs
8
Jadie
Grimm
CrossFit: 7:00 PM
5 x 10 @ 65 lbs
9
Rosel
Moral
CrossFit: 12:00 PM
5 x 10 @ 55 lbs
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