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Components

Back Squat

Settings

Workout

Thursday

Warm-up

10 mins

Dynamic Warm-up

Weightlifting

20 mins

Take 10 mins to work up to weight you'll use during EMOM

Back Squat
10x1 EMOM
*Same weight for all sets
*No more than 80% of 1RM

Back Squat (10x1)

Back Squat

Metcon

Metcon (No Measure)

6 Rounds NFT
5 Wall Walks
20 Abmat Sit-ups
30 DU

1:2 DU:SU

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Whiteboard:

Thursday, December 31, 2015

Male Clients

1

Brandon
Shuck

11:00 AM CrossFit

10 x 1 @ 405 lbs

2

Andrew
Ross

11:00 AM CrossFit

10 x 1 @ 285 lbs

3

Dan
Carley

6:00 AM CrossFit

10 x 1 @ 205 lbs

4

Justin
Higbee

11:00 AM CrossFit

10 x 1 @ 155 lbs

Female Clients

1

Jackie
Holmes

9:00 AM CrossFit

10 x 1 @ 195 lbs

2

Kelci
Peterson

9:00 AM CrossFit

10 x 1 @ 180 lbs

3

Jackie
Cansler

11:00 AM CrossFit

10 x 1 @ 175 lbs

4

Suzanne
Smith

11:00 AM CrossFit

10 x 1 @ 165 lbs

5

Michelle
Shuck

9:00 AM CrossFit

10 x 1 @ 155 lbs

6

Julianne
Gabriel

9:00 AM CrossFit

10 x 1 @ 145 lbs

7

Esther
Aguayo

11:00 AM CrossFit

10 x 1 @ 135 lbs

7

Holli
Christ

11:00 AM CrossFit

10 x 1 @ 135 lbs

8

Amy
Bullock

11:00 AM CrossFit

10 x 1 @ 125 lbs

75-80% 1 rm

8

Cassie
Steck

11:00 AM CrossFit

10 x 1 @ 125 lbs

8

Courtney
Schuler

11:00 AM CrossFit

10 x 1 @ 125 lbs

9

Carolina
Martinez

6:00 AM CrossFit

10 x 1 @ 105 lbs

10

Mallory
Fiery

11:00 AM CrossFit

10 x 1 @ 100 lbs