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Back Squat

Metcon

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Workout

WOD - Monday, March 26, 2018

Warm-up

3x
200m Row
10 Push-ups
10 Wall Facing Squats

Foam Roll Hips/Back/Quads
Ankle + Couch Stretch on Wall

Review Power Clean

Weightlifting

EMOM 5
Back Squat @ 90-95% of 1 RM

Warm up to 90-95% of a recent 1 RM and complete 1 rep EMOM for 5 minutes.

Back Squat (5X1 @ 90-95% of 1 RM)

Back Squat

Metcon

Metcon (3 Rounds for reps)

"Clean Freak"

1-Min Max Reps Power Cleans (155/115)
Rest 2 Min

1-Min Max Reps Power Cleans (135/95)
Rest 2 Min

1-Min Max Reps Power Cleans (95/65)

Score is total reps.
Rx+= (185/135;155/115;135/95)
Rx Masters = (135/95;95/65;75/45)
Scaled = (95/65,75/45,55/35)

Cash Out

Choice of 1-Mile Run/2000m Row/3600m Assault Bile

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

Whiteboard:

Monday, March 26, 2018

Male Clients

1

Jason
Rogers

7:30 PM CrossFit

5 x 1 @ 365 lbs

2

Private

4:30 PM CrossFit

5 x 1 @ 335 lbs

3

Tom
Boyle

5:00 AM CrossFit

6 x 1 @ 325 lbs

3

Robert
Self

5:00 AM CrossFit

5 x 1 @ 325 lbs

4

AJ
Ross

6:00 AM CrossFit

5 x 1 @ 285 lbs

4

Steve
Golden

5:30 PM CrossFit

5 x 1 @ 285 lbs

3x275, 2x285

5

Brandon
Henry

5:00 AM CrossFit

5 x 1 @ 275 lbs

90%

5

Bryan
Bureau

5:30 PM CrossFit

5 x 1 @ 275 lbs

5

Jeff
Smith

5:30 PM CrossFit

5 x 1 @ 275 lbs

Light

5

Paul
Miller

8:00 AM CrossFit

5 x 1 @ 275 lbs

5

Travis
Trotter

4:30 PM CrossFit

5 x 1 @ 275 lbs

6

Aaron
Carver

5:00 AM CrossFit

6 x 1 @ 255 lbs

6

Private

6:00 AM CrossFit

5 x 1 @ 255 lbs

6

Private

5:00 AM CrossFit

5 x 1 @ 255 lbs

7

Brennan
Wesolowski

8:00 AM CrossFit

5 x 1 @ 235 lbs

7

Casey
Hall

5:30 PM CrossFit

5 x 1 @ 235 lbs

7

Clint
VanHoy

8:00 AM CrossFit

5 x 1 @ 235 lbs

7

Jeff
Austin

8:00 AM CrossFit

5 x 1 @ 235 lbs

8

Dave
Lombardo

5:00 AM CrossFit

6 x 1 @ 225 lbs

8

Mike
Brown

5:00 AM CrossFit

6 x 1 @ 225 lbs

8

Michael
Wolf

5:00 AM CrossFit

5 x 1 @ 225 lbs

9

Erik
Manning

5:00 AM CrossFit

6 x 1 @ 220 lbs

10

Lee
Whetstone

7:30 PM CrossFit

5 x 1 @ 185 lbs

11

David
Johnson

8:00 AM CrossFit

5 x 1 @ 175 lbs

12

Syed
Ali

7:30 PM CrossFit

5 x 1 @ 155 lbs

13

Jeff
Davis

4:30 PM CrossFit

5 x 1 @ 135 lbs

Careful with right shoulder

13

Robin
Gautham Mu ...

6:00 AM CrossFit

5 x 1 @ 135 lbs

14

Mike
Witt

8:00 AM CrossFit

5 x 5 @ 65 lbs

BS to 12" box and 25# plate. Depth getting better.

15

Harris
Frank

5:00 AM CrossFit

5 x 1 @ 55 lbs

working on clean

16

Rob
Blackwell

8:00 AM CrossFit

3 x 1 @ 295 lbs

2x1@275

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

5 x 1 @ 200 lbs

2

Victoria
Duncan

5:30 PM CrossFit

5 x 1 @ 185 lbs

3

Molly
Clark

7:30 PM CrossFit

5 x 1 @ 170 lbs

4

Florisa
Acosta

8:00 AM CrossFit

5 x 1 @ 165 lbs

4

Sherry
Godfrey

6:00 AM CrossFit

5 x 1 @ 165 lbs

185 for 2

5

Private

10:00 AM CrossFit

5 x 1 @ 155 lbs

6

Kayla
West

7:30 PM CrossFit

5 x 1 @ 145 lbs

7

America
Jones

7:30 PM CrossFit

5 x 1 @ 140 lbs

8

Andrea
Bauer

8:00 AM CrossFit

5 x 3 @ 135 lbs

stay light for hip

9

Lily
Anderson

8:00 AM CrossFit

5 x 1 @ 130 lbs

10

Shelby
Wilson

7:30 PM CrossFit

5 x 1 @ 125 lbs

11

Angela
Ing

8:00 AM CrossFit

5 x 1 @ 120 lbs

11

Monica
Lee

7:30 PM CrossFit

5 x 1 @ 120 lbs

12

Allison
Elliott

5:00 AM CrossFit

6 x 1 @ 115 lbs

12

Jen
Nicosia

5:00 AM CrossFit

6 x 1 @ 115 lbs

12

Lori
Adkins

5:00 AM CrossFit

6 x 1 @ 115 lbs

12

Becca
Roper

5:30 PM CrossFit

5 x 1 @ 115 lbs

12

Estela
Falla-Ross

6:00 AM CrossFit

5 x 1 @ 115 lbs

12

Sharon
Brooks

6:00 AM CrossFit

5 x 1 @ 115 lbs

13

Amy
Linton

10:00 AM CrossFit

5 x 1 @ 105 lbs

13

Brenda
Miller

8:00 AM CrossFit

5 x 1 @ 105 lbs

13

Michelle
Gillespie

8:00 AM CrossFit

5 x 1 @ 105 lbs

14

Teresa
Eubanks

8:00 AM CrossFit

5 x 1 @ 100 lbs

15

Alex
Wright

10:00 AM CrossFit

5 x 1 @ 95 lbs

15

Linnet
Orbe

6:00 AM CrossFit

5 x 1 @ 95 lbs

15

Monica
hattaway

7:30 PM CrossFit

5 x 1 @ 95 lbs

16

Aimee
Wolf

5:00 AM CrossFit

6 x 1 @ 85 lbs

16

Melisa
Raney

10:00 AM CrossFit

5 x 1 @ 85 lbs

17

Private

7:30 PM CrossFit

5 x 1 @ 70 lbs

17

LeAnn
Austin

8:00 AM CrossFit

5 x 1 @ 70 lbs

elbows down, chest up