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Back Squat

Metcon

Settings

Workout

Tuesday

Warm-up

10 mins

Weightlifting

25 mins

Back Squat
Every 3 minutes for 6 sets
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 - ME @ 87%

*Only one breathe allowed at
top of ME set.

Back Squat (6@65%, 4@75%, 2@85%, 2@90%, 2@95%, ME@87%)

Back Squat

Metcon

Metcon (3 Rounds for time)

Three sets each for time:
30 Wallballs (Rx+30/20)(20/14)
7 C2B (Rx+ Ring MU)
6 Squat Snatches (Rx+155/105)(115/75)
Rest 4 minutes

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

Whiteboard:

Tuesday, May 09, 2017

Male Clients

1

Travis
Stutts

6:00 PM CrossFit

1 x 8 @ 315 lbs

2

Carlos
Jara

6:00 AM CrossFit

1 x 10 @ 225 lbs

3

Robert
Herford

6:00 PM CrossFit

1 x 5 @ 370 lbs

4

Jake
Jerles

7:00 PM CrossFit

1 x 4 @ 355 lbs

265, 305,345,365,385

5

Brandon
Shuck

6:00 AM CrossFit

1 x 3 @ 452 lbs

6@340, 4@390, 2@445, 2@470, 1@495

6

Alan
Tucker

6:00 PM CrossFit

1 x 6 @ 215 lbs

topped at 225

7

Justin
Flatt

6:00 PM CrossFit

1 x 5 @ 225 lbs

8

Steve
Schuler

5:00 PM CrossFit

1 x 6 @ 175 lbs

9

Gary
Sunstrom

5:00 PM CrossFit

1 x 5 @ 205 lbs

10

David
Seaman

7:00 PM CrossFit

1 x 5 @ 185 lbs

11

Antonio
Avila

6:00 AM CrossFit

1 x 10 @ 90 lbs

11

Jason
Cansler

6:00 PM CrossFit

1 x 4 @ 225 lbs

12

Samuel
Fitzgerald

9:00 AM CrossFit

1 x 3 @ 280 lbs

13

Gary
Blount

5:00 PM CrossFit

1 x 2 @ 335 lbs

14

Jose
Aguayo

6:00 AM CrossFit

1 x 3 @ 185 lbs

15

Mike
Morelli

6:00 AM CrossFit

1 x 2 @ 135 lbs

16

Augusto
Benitez

6:00 PM CrossFit

1 x 0 @ 155 lbs

Female Clients

1

Sarah
Cote

6:00 AM CrossFit

1 x 10 @ 120 lbs

2

Ivette
Morales

6:00 AM CrossFit

1 x 10 @ 105 lbs

3

Macaira
Herford

9:00 AM CrossFit

1 x 6 @ 155 lbs

4

Jenny
Rosas

6:00 AM CrossFit

1 x 8 @ 110 lbs

5

Caitlin
Woodrow

7:00 PM CrossFit

1 x 6 @ 135 lbs

6

Melinda
Frycek

6:00 AM CrossFit

1 x 4 @ 195 lbs

7

Esther
Aguayo

6:00 AM CrossFit

1 x 4 @ 155 lbs

8

Amy
Bullock

5:00 PM CrossFit

1 x 4 @ 140 lbs

ugly weak

9

Jasmine
Nivens

11:00 AM CrossFit

1 x 5 @ 108 lbs

10

Emily
Varner

7:00 PM CrossFit

1 x 4 @ 125 lbs

11

Corey
Knight

7:00 PM CrossFit

1 x 3 @ 125 lbs

12

Nicole
MacHarrie

5:00 PM CrossFit

1 x 6 @ 55 lbs

13

Cara
Stutts

6:00 PM CrossFit

1 x 3 @ 105 lbs

14

Carolina
Martinez

7:00 PM CrossFit

1 x 2 @ 140 lbs

15

Seirra
Dawson

5:00 PM CrossFit

1 x 1 @ 200 lbs

ME - 85% - 2 reps 65% - 135 75% - 155 85% - 175 90% - 185

16

Meredith
Noll

5:00 PM CrossFit

1 x 2 @ 95 lbs

17

Michelle
Perno

5:00 PM CrossFit

1 x 1 @ 175 lbs