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Back Squat

Metcon

Metcon

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Workout

CF - 7/19/21

A:

200m run
into
3 rds
10 reverse lunges
10 jump squats
:20 squat hold (active)

A:

200m run
into
3 rds
10 reverse lunges
10 jump squats
:20 squat hold (active)

B: Back Squat (4x6 @77-82%)

C: Metcon (3 Rounds for time)

3x 20 power snatch @75/55; rest :75

D: Metcon (4 Rounds for time)

4 sets:
4:00 on / 1:00 off
500/400m row
20 wall ball 20/14
max cal Bike in remaining time

Bike can be erg, echo, or assault

E: Metcon (No Measure)

Accessory

2 sets
30 banded good morning
:30 hollow body hold

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

Whiteboard:

Monday, July 19, 2021

Male Clients

1

Nate
Dodd

11:30 AM CrossFit

4 x 6 @ 335 lbs

2

Tyler
Parker

5:00 AM CrossFit

4 x 6 @ 325 lbs

3

Alex
Adkins

5:00 AM CrossFit

4 x 6 @ 320 lbs

1x340, failed 340, 2x320

4

Brady
Killion

11:30 AM CrossFit

4 x 6 @ 275 lbs

5

Justin
Schot

11:30 AM CrossFit

4 x 6 @ 255 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

4 x 6 @ 255 lbs

6

Chad
Oakley

5:00 PM CrossFit

4 x 6 @ 235 lbs

245 last set

6

Michael
Harrington

5:00 AM CrossFit

4 x 6 @ 235 lbs

7

Dustin
Dowell

11:30 AM CrossFit

4 x 6 @ 225 lbs

225 225 225 225

8

Luke
Wylie

5:00 PM CrossFit

4 x 6 @ 215 lbs

9

Ben
Hanback

11:30 AM CrossFit

4 x 6 @ 210 lbs

10

Cory
Rexford

4:00 PM CrossFit

4 x 6 @ 205 lbs

Female Clients

1

Melanie
Velazquez

5:00 PM CrossFit

4 x 6 @ 205 lbs

2

Camille
Cline

11:30 AM CrossFit

4 x 6 @ 200 lbs

3

Becca
Esborg

5:00 PM CrossFit

4 x 6 @ 195 lbs

4

Flor
Jalikis

5:00 AM CrossFit

4 x 6 @ 190 lbs

5

Christine
Smith

5:00 AM CrossFit

4 x 6 @ 185 lbs

And 190

6

Laura Lynn
Williams

11:30 AM CrossFit

4 x 6 @ 175 lbs

7

Brittany
Hanback

11:30 AM CrossFit

4 x 6 @ 170 lbs

8

Jessica
Dodd

7:00am CrossFit

4 x 6 @ 165 lbs

9

Kristina
Moore

5:00 PM CrossFit

4 x 6 @ 160 lbs

10

Suzette
Panton

5:00 AM CrossFit

4 x 6 @ 155 lbs

1@165

11

Sage
West

4:00 PM CrossFit

4 x 6 @ 145 lbs

Built up

12

Tiffiny
Oakley

6:00 PM CrossFit

4 x 6 @ 125 lbs

1 set of 6 @ 85 4 sets of 6 @ 125 1 set of 6 @ 135

13

Taylor Marie
Reid

4:00 PM CrossFit

4 x 6 @ 120 lbs

14

Private

7:00am CrossFit

4 x 6 @ 115 lbs

14

Private

6:00 PM CrossFit

4 x 6 @ 115 lbs

15

Lindsey
Garner

6:00 AM CrossFit

4 x 6 @ 110 lbs

16

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 6 @ 115 lbs

Yes only did 3

16

Laura
Kim

4:00 PM CrossFit

1 x 6 @ 115 lbs