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Components

Back Squat

Metcon

Settings

Workout

5 x 5

Weightlifting

Back Squat (5 x 5 )

Back Squat

WOD

Metcon (AMRAP - Reps)

Rx+
25 Double-unders
20-Sec. Handstand Hold
EMOM 5 min.

1 min. Rest
5 Strict HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.

Rx
20 Double-unders
15-Sec. Handstand Hold
EMOM 5 min.

1 min. Rest
5 HSPU
20 Lateral Plate Jumps (45)
EMOM 5 min.

Fitness
40 Single Unders
10-sec. Handstand Hold
EMOM 5 min.

1 min. Rest
5 Seated Strict DB Presses
20 Lateral Plate Jumps
EMOM 5 min.

Last min of each EMOM is for Max Reps. Must complete min work requirement each EMOM

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

Whiteboard:

Thursday, May 23, 2019

Male Clients

1

#Derek
Wilcock

6:30pm CrossFit All Level...

5 x 5 @ 315 lbs

2

Chad
Kobold

4:30pm CrossFit All Level...

5 x 5 @ 285 lbs

3

Paolo
Perez-Fran ...

6:30pm CrossFit All Level...

5 x 5 @ 275 lbs

4

Private

Noon CrossFit All Levels

5 x 5 @ 265 lbs

5

Jon
Fallon

6:30pm CrossFit All Level...

5 x 5 @ 245 lbs

6

#Sean
Wieser

6:30pm CrossFit All Level...

5 x 5 @ 235 lbs

6

Brock
Johnson

6:30pm CrossFit All Level...

5 x 5 @ 235 lbs

6

Christopher
Lowry

6:30pm CrossFit All Level...

5 x 5 @ 235 lbs

6

Cody
Brown

6:30pm CrossFit All Level...

5 x 5 @ 235 lbs

6

Del
Tutt

6:30pm CrossFit All Level...

5 x 5 @ 235 lbs

7

Aaron
Barvitz

4:30pm CrossFit All Level...

5 x 5 @ 225 lbs

8

Andres
Salazar

6:30pm CrossFit All Level...

5 x 5 @ 210 lbs

9

Francisco
Garcia

Noon CrossFit All Levels

5 x 5 @ 205 lbs

10

Brian
Welty

4:30pm CrossFit All Level...

5 x 5 @ 195 lbs

10

jason
woodall

5:30am CrossFit All Level...

5 x 5 @ 195 lbs

215 set 5

11

jaime
mendez

6:30pm CrossFit All Level...

5 x 5 @ 185 lbs

11

Nick
Nielson

6:30pm CrossFit All Level...

5 x 5 @ 185 lbs

12

kevin
varghese

5:30am CrossFit All Level...

5 x 5 @ 165 lbs

12

Private

5:30am CrossFit All Level...

5 x 5 @ 165 lbs

13

Private

5:30am CrossFit All Level...

5 x 5 @ 155 lbs

14

leo
galaz

9am CrossFit All Levels

5 x 5 @ 135 lbs

14

Rodrigo
delaRosa

5:30am CrossFit All Level...

5 x 5 @ 135 lbs

Female Clients

1

Alesha
Asijie

5:30am CrossFit All Level...

5 x 5 @ 205 lbs

2

Johna
Kobold

6:30pm CrossFit All Level...

5 x 5 @ 170 lbs

Partnered with Kendra

2

Kendra
Lowry

6:30pm CrossFit All Level...

5 x 5 @ 170 lbs

3

Maron
Walker

4:30pm CrossFit All Level...

5 x 5 @ 145 lbs

4

Private

6:30pm CrossFit All Level...

5 x 5 @ 135 lbs

4

Maricela
de la Rosa

5:30am CrossFit All Level...

5 x 5 @ 135 lbs

5

Amanda
Phox

6:30pm CrossFit All Level...

5 x 5 @ 126 lbs

6

Private

5:30am CrossFit All Level...

5 x 5 @ 125 lbs

7

Alexandra
Hawn

4:30pm CrossFit All Level...

5 x 5 @ 115 lbs

7

Catalina
Johnson

4:30pm CrossFit All Level...

5 x 5 @ 115 lbs

7

Mia
McCorkel

6:30pm CrossFit All Level...

5 x 5 @ 115 lbs

7

Theresa
Thai

9am CrossFit All Levels

5 x 5 @ 115 lbs

8

Annie
Lewis

9am CrossFit All Levels

5 x 5 @ 110 lbs

8

Christine
Nosko

6:30pm CrossFit All Level...

5 x 5 @ 110 lbs

9

Lauren
Pew

Noon CrossFit All Levels

5 x 5 @ 105 lbs

10

Hilary
Thomas

4:30pm CrossFit All Level...

5 x 5 @ 95 lbs

1 set @105#

10

Kaitlin
Welty

4:30pm CrossFit All Level...

5 x 5 @ 95 lbs

10

Savanna
Fallon

6:30pm CrossFit All Level...

5 x 5 @ 95 lbs

10

Vanessa
Wieser

6:30pm CrossFit All Level...

5 x 5 @ 95 lbs

11

christina
chaney

6:30pm CrossFit All Level...

5 x 5 @ 85 lbs

11

Isabella
Rosini

6:30pm CrossFit All Level...

5 x 5 @ 85 lbs

12

Makayla
Baca

5:30am CrossFit All Level...

5 x 5 @ 75 lbs

13

Erica
Lugo

4:30pm CrossFit All Level...

5 x 5 @ 45 lbs