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Back Squat

Metcon

Metcon

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Workout

CF - 6/14/21

A:

3 sets
:30 hard bike
10 lunges
:30 squat hold (elbows on the inside of knees)

B: Back Squat (5 @70%3 @ 85%2 @ 90% 1 @100-105%)

If you feel good, go for it!

C: Metcon (AMRAP - Rounds)

emom x 5
3 power snatch + 3 hang squat snatch + 3 ohs (95/65)

D: Metcon (Time)

FOR TIME

GPP
30/25 cal assault
20 Burpee Box Get Over 24/20
10 sandbag cleans OTS(100/75) (yellow/Camo)

Competitor
30/25 cal assault
20 Burpee Box Get Over 30/24
10 sandbag cleans OTS (150/100)(Blue/Yellow)

Waterfall Start, SEND IT!!!

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

Whiteboard:

Monday, June 14, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 460 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

1 x 1 @ 440 lbs

3

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 415 lbs

4

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 405 lbs

5

jonathan
rayford

7:00am CrossFit

1 x 1 @ 395 lbs

6

Bryant
Hahnfeldt

5:00 PM CrossFit

1 x 1 @ 335 lbs

7

Brady
Killion

11:30 AM CrossFit

1 x 3 @ 315 lbs

7

Andy
Wegman

7:00am CrossFit

1 x 1 @ 315 lbs

7

Jake
Lewis

7:00am CrossFit

1 x 1 @ 315 lbs

7

Joel
Mason

5:00 AM CrossFit

1 x 1 @ 315 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 315 lbs

7

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 315 lbs

7

Sean
Smith

5:00 AM CrossFit

1 x 1 @ 315 lbs

7

Tanner
Yancy

6:00 PM CrossFit

1 x 1 @ 315 lbs

8

Brock
Warner

5:00 PM CrossFit

1 x 1 @ 305 lbs

Not quite parallel but probably my stopping point. Injured groin ...

8

Chris
Weber

6:00 PM CrossFit

1 x 1 @ 305 lbs

9

Chad
Oakley

6:00 PM CrossFit

1 x 1 @ 285 lbs

10

Ben
Hanback

5:00 PM CrossFit

1 x 1 @ 270 lbs

11

Ben
Chamser

7:00am CrossFit

1 x 1 @ 255 lbs

Not a max

11

David
Kan

4:00 PM CrossFit

1 x 1 @ 255 lbs

12

Voncha
Reddy

6:00 AM CrossFit

1 x 1 @ 250 lbs

13

Derek
Fecteau

11:30 AM CrossFit

1 x 1 @ 245 lbs

14

Toby
Cooper

11:30 AM CrossFit

1 x 1 @ 240 lbs

15

James
Do

7:00am CrossFit

1 x 1 @ 195 lbs

Female Clients

1

Christina
Chandler

6:00 PM CrossFit

1 x 1 @ 265 lbs

2

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 255 lbs

3

brittanie
albright

6:00 PM CrossFit

1 x 1 @ 250 lbs

4

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 230 lbs

4

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 230 lbs

5

Jordan
Wylie

6:00 PM CrossFit

1 x 1 @ 225 lbs

6

Laura Lynn
Williams

5:00 PM CrossFit

1 x 1 @ 215 lbs

7

Becka
Maguire

11:30 AM CrossFit

1 x 1 @ 210 lbs

8

Jessica
Dodd

5:00 PM CrossFit

1 x 1 @ 200 lbs

9

Katie
Cole

4:00 PM CrossFit

1 x 1 @ 195 lbs

10

Laura
Kim

11:30 AM CrossFit

1 x 1 @ 185 lbs

10

Morgan
Webb

11:30 AM CrossFit

1 x 1 @ 185 lbs

10

Suzette
Panton

5:00 AM CrossFit

1 x 1 @ 185 lbs

11

Sage
West

4:00 PM CrossFit

1 x 1 @ 180 lbs

11

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 180 lbs

12

Madi
Wheeler

7:00am CrossFit

1 x 1 @ 160 lbs

12

Tori
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 160 lbs

13

Tiffiny
Oakley

6:00 PM CrossFit

1 x 1 @ 155 lbs

14

Lindsey
Garner

6:00 AM CrossFit

1 x 1 @ 145 lbs

15

Private

6:00 AM CrossFit

1 x 1 @ 140 lbs

16

Vishaka
Vinod

6:00 PM CrossFit

3 x 1 @ 135 lbs

16

Jean
Broadhurst

7:00am CrossFit

1 x 1 @ 135 lbs