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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners

2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings

Strength

Front Squat (10RM)

Front Squat

FOR LOAD
10RM Front Squat

(Score is Load)

Warm-Up

Metcon (AMRAP - Rounds and Reps)

AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow

*Option to perform barbell Front Squat if needed.

(Score is Rounds + Reps)

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Whiteboard:

Wednesday, March 11, 2020

Male Clients

1

Eric
Leininger

5:00 am CrossFit

1 x 10 @ 250 lbs

2

Jacob
Simon

5:00 am CrossFit

1 x 10 @ 245 lbs

3

Kyle
Jones

6:00 am CrossFit

1 x 10 @ 225 lbs

4

David
Guerra

5:00 am CrossFit

1 x 10 @ 215 lbs

5

Zach
Sawyer

12:00 PM CrossFit

1 x 10 @ 205 lbs

missed #220 for PR

6

Chris
Hahn

5:00 am CrossFit

1 x 10 @ 190 lbs

6

Mark
Brooks

5:00 am CrossFit

1 x 10 @ 190 lbs

Def 10RM on this!

7

Ely
Ibrahim

12:00 PM CrossFit

1 x 10 @ 185 lbs

7

John
Curl

6:00 am CrossFit

1 x 10 @ 185 lbs

8

Greg
Haddock

5:00 am CrossFit

1 x 10 @ 175 lbs

9

Daniel
Russell

7:00pm CrossFit

1 x 10 @ 165 lbs

9

Marc
Jones

5:00 am CrossFit

1 x 10 @ 165 lbs

9

Private

12:00 PM CrossFit

1 x 10 @ 165 lbs

9

Private

5:00 am CrossFit

1 x 10 @ 165 lbs

10

Chris
Gomez

5:00 pm CrossFit

1 x 10 @ 155 lbs

10

Ronen
Nagar

7:00pm CrossFit

1 x 10 @ 155 lbs

11

Jose
Norat

12:00 PM CrossFit

1 x 10 @ 145 lbs

95,115,135,145

12

Private

7:00 am CrossFit

1 x 10 @ 135 lbs

12

David
Taylor

7:00pm CrossFit

1 x 10 @ 135 lbs

13

John
Ezell

5:00 am CrossFit

1 x 10 @ 115 lbs

13

Vinod
Nutakki

6:00 pm CrossFit

1 x 10 @ 115 lbs

14

Luis
Cruz

6:00 am CrossFit

1 x 10 @ 85 lbs

15

Ronald
Ceballos

7:00pm CrossFit

3 x 7 @ 95 lbs

15

James
Wilson

6:00 am CrossFit

1 x 9 @ 225 lbs

fingers failed rep 10

15

Daz
Williams

6:00 am CrossFit

1 x 6 @ 185 lbs

6 reps at 185#

15

Noel
Janacek

5:00 am CrossFit

1 x 5 @ 155 lbs

Elbow

Female Clients

1

Rachel
Siqueira

7:00 am CrossFit

1 x 10 @ 155 lbs

easy

1

Shannon
Poulston

6:00 pm CrossFit

1 x 10 @ 155 lbs

2

Michelle
Purcell

6:00 am CrossFit

1 x 10 @ 145 lbs

3

titan
chijioke

12:00 PM CrossFit

1 x 10 @ 125 lbs

4

Beth
Lee

12:00 PM CrossFit

1 x 10 @ 120 lbs

5

Sommer
Allen

5:00 pm CrossFit

1 x 10 @ 115 lbs

6

CINDY
RUSSO

6:00 pm CrossFit

1 x 10 @ 110 lbs

6

Morgan
Littauer

5:00 pm CrossFit

1 x 10 @ 110 lbs

7

Judy
Russell

7:00pm CrossFit

1 x 10 @ 105 lbs

7

Kayla
Alba

7:00pm CrossFit

1 x 10 @ 105 lbs

8

savana
Christianson

12:00 PM CrossFit

1 x 10 @ 80 lbs

9

Angey
Williams

12:00 PM CrossFit

1 x 10 @ 75 lbs

5 @ 80

9

Chelsea
Jones

5:00 am CrossFit

1 x 10 @ 75 lbs

9

Estefany
Negrette

5:00 am CrossFit

1 x 10 @ 75 lbs

9

Gracie
Perez

5:00 am CrossFit

1 x 10 @ 75 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 10 @ 75 lbs

10

Miracle
Washington

6:00 am CrossFit

1 x 10 @ 65 lbs

11

Kranthi
Kathi

7:00 am CrossFit

1 x 10 @ 60 lbs

11

Shivani
Patel

5:00 am CrossFit

1 x 10 @ 60 lbs

12

Ha
Nyguen

6:00 am CrossFit

1 x 10 @ 55 lbs

12

Tiffanie
Coffee

6:00 am CrossFit

1 x 10 @ 55 lbs

13

Sarah
Ezell

5:00 am CrossFit

1 x 10 @ 50 lbs

14

Mindy
Pittman

5:00 am CrossFit

1 x 10 @ 45 lbs

15

Kristie
Brooks

5:00 am CrossFit

3 x 9 @ 55 lbs

fs, k2e, ud

15

Desiree
Powell

6:00 pm CrossFit

1 x 8 @ 155 lbs