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Back Squat

Metcon

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Workout

10July2017

Damn right, we're American!

Warm-up

Warm Up #8

2 Rounds:

10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats

Strength & Skill

Back Squat (Reps 8-2-8-2-8-2-8-2)

Back Squat

Perform the 8 reps @ 50% 1RM, try to make these reps quick and unbroken.
The reps of 2's, should be based on 1RM @ 80%, 85%, 90%, respectively.
*Rest 90-120 seconds between sets.

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 10:
3 Muscle-Up
6 Overhead Squat
9 Push-Up

Bar Weights:
Rx+ 135/95
Rx 95/65
Sc 65/35/PVC with 5-8 second decent

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

Whiteboard:

Monday, July 10, 2017

Clients:

Clients

1

Justin
Fadler

6:00 AM CrossFit

8 x 2 @ 365 lbs

2

Adam
Calvery

6:00 AM CrossFit

8 x 2 @ 245 lbs

2

Rob
Zarrella

5:00 PM CrossFit

8 x 2 @ 245 lbs

3

Dale
Hollenbeck

9:30 AM CrossFit

8 x 2 @ 235 lbs

4

Derrick
Lehman

9:30 AM CrossFit

8 x 2 @ 225 lbs

4

Jim
Welch

6:00 PM CrossFit

8 x 2 @ 225 lbs

5

Scott
Dougherty

6:00 AM CrossFit

8 x 2 @ 215 lbs

6

Kevin
Largent

6:00 AM CrossFit

8 x 2 @ 205 lbs

135lb for 8 reps sets

7

Jason
Hoffman

6:00 AM CrossFit

8 x 2 @ 185 lbs

135/185 8-2

7

Micheal
Young

5:00 PM CrossFit

8 x 2 @ 185 lbs

Working on form

8

Bob
Naes

4:00 PM CrossFit

8 x 2 @ 155 lbs

Sore Back

8

Kyle
Schreiber

6:00 AM CrossFit

8 x 2 @ 155 lbs

205x2

9

Shannon
Thomas

6:00 PM CrossFit

8 x 2 @ 115 lbs

10

Zoya
Bielecki

6:00 PM CrossFit

8 x 2 @ 75 lbs

^95, then ^105, last^ 115

11

Bret
Wang

4:00 PM CrossFit

4 x 2 @ 295 lbs

11

Caleb
Welchans

6:00 AM CrossFit

4 x 2 @ 365 lbs

365 for all of the 2s 185 for the 8s

11

Randall
Brown

5:00 PM CrossFit

4 x 2 @ 245 lbs

11

Private

4:00 PM CrossFit

2 x 2 @ 155 lbs

11

Andrew
Stitzel

6:00 PM CrossFit

1 x 2 @ 245 lbs

11

Justin
Stein

9:30 AM CrossFit

1 x 2 @ 315 lbs

11

Nikki
Beitenman

5:00 PM CrossFit

1 x 2 @ 180 lbs

160 x 2 170 x 2 180 x 2 105 for sets of 8

11

Ninette
Campbell

5:00 PM CrossFit

1 x 2 @ 180 lbs

2@160#, 2@170# 4x8@115#

11

Teresa
Koebbe

6:00 AM CrossFit

1 x 2 @ 125 lbs

75,95,75,105,75,115,95,125

11

Carolyn
Johnson

6:00 AM CrossFit

1 x 1 @ 125 lbs