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Components

Back Squat

Metcon

Metcon

Metcon

Settings

Workout

DEC 15, 2021

Pre Stretch Primer

3 Rds /
5 Cals Bike
10 Squats
5 Push-ups

BARBELL

BAR: Back Squat (1-1-1-1-1-1-1, work to a heavy set or a new 1 RM)

Back Squat

ACCESSORY

A) Box Jump, 5-4-3-2-1
B) Plate Flips, 5x5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 R's / 20 cap
100m single-arm KB Farmers Carry
30 KB Deads
20 AM KBS
10 Goblet Squats
*45/35/25#

WOD

WOD: Metcon (AMRAP - Reps)

5 Rounds /
3 min clock
50 DU’s
10 C&J, 135/95 | 115/80
AMRAP cals Bike

KIKR

KIKR: Metcon (Time)

3 min OH Hold, 45/25#
2 min Weighted Back Squat Hold
1 min Hang Hold

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

Whiteboard:

Wednesday, December 15, 2021

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 1 @ 475 lbs

2

Taylor
Holden

6:30 PM CrossFit

1 x 1 @ 405 lbs

3

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 335 lbs

4

Andrew
Austin

9:00 AM CrossFit

1 x 1 @ 315 lbs

5

Zach
Hendrix

5:30 AM CrossFit

1 x 1 @ 300 lbs

6

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 295 lbs

Nagging hip

7

Dylan
Smith

6:30 AM CrossFit

1 x 1 @ 291 lbs

8

Dustin
Cobb

6:30 PM CrossFit

1 x 1 @ 290 lbs

9

Ravichand
Chinnam

6:30 PM CrossFit

1 x 1 @ 280 lbs

9

Tony
Sterk

9:00 AM CrossFit

1 x 1 @ 280 lbs

10

Scott
Blakemore

5:30 AM CrossFit

1 x 1 @ 265 lbs

11

Tatton
Manning

6:30 AM CrossFit

1 x 1 @ 235 lbs

12

Private

9:00 AM CrossFit

1 x 1 @ 225 lbs

13

Brian
Payne

9:00 AM CrossFit

1 x 1 @ 205 lbs

14

Marcelo
Goro

5:30 PM CrossFit

1 x 1 @ 155 lbs

15

Private

6:30 PM CrossFit

1 x 1 @ 145 lbs

16

Rod
Harwood

6:30 AM CrossFit

7 x 1 @ 75 lbs

Female Clients

1

Shelby
Brennan

9:00 AM CrossFit

1 x 1 @ 255 lbs

Postpartum PR! Failed 260

2

Cindi
Klose

5:30 PM CrossFit

1 x 1 @ 215 lbs

almost 220

2

Ziva
Cooper

6:30 PM CrossFit

1 x 1 @ 215 lbs

Didn’t get to depth

3

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 195 lbs

failed 200#

4

Rachel
Showler

6:30 AM CrossFit

1 x 1 @ 185 lbs

5

Dainelle
Herl

5:30 PM CrossFit

1 x 1 @ 175 lbs

No PR

6

Laura
Clark

5:30 AM CrossFit

1 x 1 @ 157 lbs

7

Jana
Graham

5:30 AM CrossFit

1 x 1 @ 155 lbs

8

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 150 lbs

9

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 135 lbs

9

Tessa
Austin

9:00 AM CrossFit

1 x 1 @ 135 lbs

10

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 120 lbs

11

Deb
Davis

9:00 AM CrossFit

1 x 1 @ 115 lbs

11

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 115 lbs

Missing some hair

12

Peggy
Campbell

5:30 PM CrossFit

1 x 1 @ 105 lbs

13

Kenna
Gathright

6:30 AM CrossFit

1 x 1 @ 95 lbs

14

Carolyn
Morgan

6:30 AM CrossFit

1 x 1 @ 75 lbs