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Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

15 mins

Weightlifting

25 mins

Back Squat
E2MOM
*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%

Immediately followed by E3MOM for 2 sets - 1 rep @ 95+%

*This does not have to be a new 1RM day, but go for it if it feels good

Back Squat (6, 4, 2, 2, 1, 1, 1)

Back Squat

Metcon

Metcon (Time)

2 Rounds
30/20 Calorie Row
20 Wall Ball Shots (Rx+30/20)(20/14)
15 Chest-to-Bar Pull-Ups
10 Burpee Box Jump-Overs (24/20)
30 Slamballs (30/20)

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

Whiteboard:

Wednesday, September 06, 2017

Male Clients

1

Spencer
Jones

6:00 PM CrossFit

3 x 1 @ 365 lbs

2

Sam
Bowman

6:00 AM CrossFit

3 x 1 @ 315 lbs

3

Jason
Fish

5:00 PM CrossFit

3 x 1 @ 305 lbs

4

Mac
Baker

7:00 PM CrossFit

3 x 1 @ 295 lbs

5

Private

5:00 PM CrossFit

3 x 1 @ 285 lbs

6

Jason
Cansler

6:00 PM CrossFit

3 x 1 @ 270 lbs

go heavier

7

Jacob
Gloudemans

7:00 PM CrossFit

3 x 1 @ 245 lbs

7

Young
Kim

5:00 PM CrossFit

3 x 1 @ 245 lbs

Knees

8

Todd
McDaniel

5:00 AM CrossFit

3 x 1 @ 240 lbs

195,190,220,230,240x3

9

David
Seaman

11:00 AM CrossFit

3 x 1 @ 235 lbs

9

Mark
Darvill

5:00 AM CrossFit

3 x 1 @ 235 lbs

10

Joey
White

5:00 PM CrossFit

3 x 1 @ 220 lbs

11

Jonathan
Darcey

5:00 PM CrossFit

3 x 1 @ 215 lbs

12

Mike
Noll

11:00 AM CrossFit

3 x 1 @ 170 lbs

13

Scott
Hall

6:00 AM CrossFit

3 x 1 @ 115 lbs

14

Charles
Kennedy

9:00 AM CrossFit

2 x 1 @ 120 lbs

14

Steve
Schuler

11:00 AM CrossFit

2 x 1 @ 195 lbs

14

Anthony
Franklin

11:00 AM CrossFit

1 x 1 @ 325 lbs

14

Ben
Kufert

7:00 PM CrossFit

1 x 1 @ 225 lbs

14

Brandon
Shuck

5:00 PM CrossFit

1 x 1 @ 495 lbs

14

Carlos
Jara

11:00 AM CrossFit

1 x 1 @ 365 lbs

14

Cory
McCleaf

5:00 PM CrossFit

1 x 1 @ 245 lbs

deload week hip

14

Gary
Sunstrom

11:00 AM CrossFit

1 x 1 @ 235 lbs

14

Hermanta
Koirala

6:00 PM CrossFit

1 x 1 @ 245 lbs

Failed at 255 lbs.

14

Jake
Jerles

7:00 PM CrossFit

1 x 1 @ 405 lbs

14

Jose
Aguayo

11:00 AM CrossFit

1 x 1 @ 115 lbs

14

Mike
Morelli

5:00 AM CrossFit

1 x 1 @ 175 lbs

14

Robert
Herford

6:00 PM CrossFit

1 x 1 @ 405 lbs

failed 430

14

Samuel
Fitzgerald

11:00 AM CrossFit

1 x 1 @ 305 lbs

14

Travis
Stutts

6:00 PM CrossFit

1 x 1 @ 395 lbs

Female Clients

1

Caitlin
Woodrow

7:00 PM CrossFit

3 x 1 @ 170 lbs

2

Evelyn
Karras

7:00 PM CrossFit

3 x 1 @ 155 lbs

3

Fanny
B Roberts

6:00 PM CrossFit

3 x 1 @ 145 lbs

4

Jasmine
Nivens

5:00 PM CrossFit

3 x 1 @ 130 lbs

struggled, redo 125 good

5

Jennifer
Rosa

9:00 AM CrossFit

2 x 1 @ 105 lbs

5

Jenny
Rosas

5:00 PM CrossFit

2 x 1 @ 150 lbs

5

Page
Hannon

6:00 AM CrossFit

2 x 1 @ 155 lbs

5

Nikki
Kirsch

9:00 AM CrossFit

1 x 2 @ 105 lbs

left hammie hurt

5

Carmen
Leyton

5:00 AM CrossFit

1 x 1 @ 115 lbs

5

Cassie
Chadwell

7:00 PM CrossFit

1 x 1 @ 205 lbs

last sets ...195,200,205

5

Esther
Aguayo

11:00 AM CrossFit

1 x 1 @ 180 lbs

5

Jackie
Cansler

6:00 PM CrossFit

1 x 1 @ 220 lbs

5

Jen
Schult

6:00 AM CrossFit

1 x 1 @ 230 lbs

5

Laura
Sandy

5:00 PM CrossFit

1 x 1 @ 145 lbs

5

Michelle
Perno

5:00 PM CrossFit

1 x 1 @ 185 lbs

5

Michelle
Shuck

11:00 AM CrossFit

1 x 1 @ 185 lbs

5

Rachel
Klahr

6:00 PM CrossFit

1 x 1 @ 250 lbs