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Components

Back Squat

Metcon

Settings

Workout

CF - 3/25/22

A:

:20 each leg couch and pigeon
tthen
2 sets
10 lunges
5 squat jumps
:20 squat hold

B: Back Squat (5x3 @80-82%)

C: Metcon (AMRAP - Rounds and Reps)

GPP
4 x 3:00 on / 2:00 off
21/ 15 cal Bike erg
12 alt db hang clean and jerk 50/35
9 ttb (Knees to elbows/Knee raises
9 Chest to bar/ Pullups

Competitor
B- 3:00 on / 2:00 off x 4 sets:
21/ 15 cal Echo
12 alt db hang clean and jerk 70/50
9 ttb
6 BMU

D: Metcon (No Measure)

Bonus Fitness / Accessory

accumulate 100 of each
banded good mornings
banded bicep curl

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

Whiteboard:

Friday, March 25, 2022

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 3 @ 385 lbs

2

Bradd
Hughes

6:00 AM CrossFit

5 x 3 @ 355 lbs

3

Corey
Martin

11:30 AM CrossFit

5 x 3 @ 265 lbs

4

Preston
Dial

6:00 AM CrossFit

5 x 3 @ 245 lbs

5

Ben
Hanback

11:30 AM CrossFit

5 x 3 @ 225 lbs

5

Dustin
Dowell

11:30 AM CrossFit

5 x 3 @ 225 lbs

5 x 185 5 x 205 5 x 225 3 x 225 3 x 235

6

David
Lewis

4:00 PM CrossFit

4 x 3 @ 275 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

5 x 3 @ 225 lbs

2

Colette
SavageJones

5:00 AM CrossFit

5 x 3 @ 200 lbs

2

jessica
white

5:00 PM CrossFit

5 x 3 @ 200 lbs

3

Jessica
Dodd

5:00 PM CrossFit

5 x 3 @ 175 lbs

4

Melanie
Velazquez

11:30 AM CrossFit

5 x 3 @ 155 lbs

5

Taylor Marie
Reid

4:00 PM CrossFit

5 x 3 @ 145 lbs

5

Tori
Tesmer

5:00 AM CrossFit

5 x 3 @ 145 lbs

6

Kristen
Kerby Graves

5:00 AM CrossFit

5 x 3 @ 140 lbs

7

Audrey
Mitchell

4:00 PM CrossFit

5 x 3 @ 125 lbs

8

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 105 lbs

9

Melinda
Henderson

6:00 AM CrossFit

5 x 3 @ 65 lbs