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Components

Back Squat

Metcon

Settings

Workout

Monday

Warm-up

200m Run

Into...

3 ROUNDS
10 Groiner + Twist
8 Med Ball G2OH
6 Med Ball Jumping Squats

Into...

200m Run

Strength

Back Squat (1x6 / 1x4 / 1x2 )

Back Squat

BACK SQUAT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Warm-Up

Metcon (AMRAP - Reps)

ON A 2:00 RUNNING CLOCK
Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK
400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK
400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK
Max Wall Balls

(Score is Reps)

Warm-Up

FOR RECOVERY
5:00 Foam Roll Quads

(No Measure)

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

Whiteboard:

Monday, December 07, 2020

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

1 x 2 @ 365 lbs

2

David
Guerra

5:00 am CrossFit

1 x 2 @ 325 lbs

3

Zach
Sawyer

12:00 PM CrossFit

1 x 2 @ 300 lbs

255/275/300

4

Anastacio
Nieves

12:00 PM CrossFit

1 x 2 @ 295 lbs

245,275*

5

Mickey
$ Admony

6:00 pm CrossFit

1 x 2 @ 285 lbs

6

Kyle
Jones

6:00 am CrossFit

2 x 2 @ 275 lbs

2x6-225, 2x4-245

6

Chris
Hahn

12:00 PM CrossFit

1 x 2 @ 275 lbs

6

Greg
Haddock

7:00 am CrossFit

1 x 2 @ 275 lbs

6:00 a.m.

6

Nir
Nehory

5:00 pm CrossFit

1 x 2 @ 275 lbs

7

Mark
Brooks

5:00 am CrossFit

1 x 6 @ 255 lbs

135;215;235;255

8

Joseph
Pina

8:00 PM CrossFit

1 x 2 @ 250 lbs

1 x 6 at 165 1 x 4 at 195 1 x 2 at 250

9

Marco
domingo

6:00 pm CrossFit

1 x 2 @ 245 lbs

9

Noel
Janacek

5:00 am CrossFit

1 x 2 @ 245 lbs

9

Private

5:00 am CrossFit

1 x 2 @ 245 lbs

9

Steve
Strobl

5:00 pm CrossFit

1 x 2 @ 245 lbs

6x215, 4x225, 2x245

10

Daz
Williams

6:00 am CrossFit

1 x 2 @ 235 lbs

10

Jason
Pavelka

6:00 am CrossFit

1 x 2 @ 235 lbs

11

Daniel
Russell

5:00 pm CrossFit

1 x 4 @ 225 lbs

11

John
Curl

7:00 am CrossFit

1 x 2 @ 225 lbs

11

Ronen
Nagar

8:00 PM CrossFit

1 x 2 @ 225 lbs

12

John
Ezell

5:00 am CrossFit

1 x 2 @ 215 lbs

12

shaun
Skinner

6:00 pm CrossFit

1 x 2 @ 215 lbs

13

Neil
McKinney

6:00 am CrossFit

1 x 2 @ 205 lbs

14

Layton
Dale

12:00 PM CrossFit

1 x 2 @ 200 lbs

14

Nick
Cortes

12:00 PM CrossFit

1 x 2 @ 200 lbs

15

Marc
Jones

5:00 am CrossFit

1 x 2 @ 195 lbs

15

Yair
Frenkel

8:00 PM CrossFit

1 x 2 @ 195 lbs

16

Vinod
Nutakki

6:00 pm CrossFit

1 x 2 @ 190 lbs

17

Eric
Buford

6:00 am CrossFit

1 x 2 @ 185 lbs

18

Jeff
Carenza

6:00 am CrossFit

1 x 2 @ 175 lbs

19

Hitesh
Patel

5:00 am CrossFit

1 x 2 @ 145 lbs

20

Tyler
Reeves

8:00 PM CrossFit

1 x 2 @ 105 lbs

45+20 +40 +60

Female Clients

1

Heather
Morgan

6:00 pm CrossFit

1 x 2 @ 180 lbs

1

Sandra
Ortega

8:00 PM CrossFit

1 x 2 @ 180 lbs

1×6=85#, 1×4=135# 1×2=155, 1×2=180

1

Shannon
Poulston

6:00 pm CrossFit

1 x 2 @ 180 lbs

2

Gillian
Mbugua

12:00 PM CrossFit

1 x 2 @ 175 lbs

3

Cece
Scott

5:00 am CrossFit

1 x 2 @ 165 lbs

4

Sydney
Jones

7:00 am CrossFit

1 x 2 @ 160 lbs

5

Keren
Nehory

7:00 am CrossFit

1 x 2 @ 135 lbs

6

Private

5:00 pm CrossFit

1 x 2 @ 130 lbs

6

Judy
Russell

5:00 pm CrossFit

1 x 2 @ 130 lbs

7

Angey
Williams

12:00 PM CrossFit

1 x 2 @ 120 lbs

8

Cathy
Landry

12:00 PM CrossFit

1 x 2 @ 115 lbs

8

Luz
Perez

8:00 PM CrossFit

1 x 2 @ 115 lbs

9

Carliz
Moore

7:00 am CrossFit

1 x 4 @ 114 lbs

10

Allison
Whittaker

6:00 pm CrossFit

1 x 2 @ 110 lbs

10

Kris
Fanning

7:00 am CrossFit

1 x 2 @ 110 lbs

11

Sarah
Ezell

5:00 am CrossFit

1 x 2 @ 100 lbs

12

Kristie
Brooks

5:00 am CrossFit

1 x 2 @ 90 lbs

12

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 90 lbs

13

Luz
Retana

8:00 PM CrossFit

1 x 2 @ 85 lbs

13

Shivani
Patel

5:00 am CrossFit

1 x 2 @ 85 lbs

14

Private

5:00 am CrossFit

1 x 2 @ 77.5 lbs

15

Stacey
Davis

12:00 PM CrossFit

1 x 2 @ 0 lbs

85# front squats