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Components

Back Squat

Metcon

Settings

Workout

2/6/19

Weightlifting

Back Squat (5x2 with a 3 second pause at the bottom, climbing)

Back Squat

Metcon

Metcon (Time)

5 Rounds
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
10 DB Front Squat (50's/35's)
12 HSPU

ADV RX as written
RX
5 Strict Pull-ups
8 Box Step-ups (35's/20's)
10 DB Front Squat (35's/20's)
12 DB Strict press (35s/20's)

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

Whiteboard:

Wednesday, February 06, 2019

Male Clients

1

Kenny
Hastings

5:30 PM CrossFit

1 x 2 @ 315 lbs

225/245/275/295/315

1

Stephen
Kent

5:30 PM CrossFit

1 x 2 @ 315 lbs

225 245 265 285 315

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 295 lbs

3

Private

4:00 PM CrossFit

1 x 2 @ 265 lbs

3

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 265 lbs

185/205/225/245/265

4

Heath
Dills

9:30 AM CrossFit

1 x 2 @ 255 lbs

5

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 215 lbs

5

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 215 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 215 lbs

5

Justin
Lincoln

12:00 PM CrossFit

1 x 2 @ 215 lbs

6

Bob
Swadley

8:30AM CrossFit Class

1 x 2 @ 205 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 205 lbs

7

Chris
Morales

4:00 PM CrossFit

1 x 2 @ 195 lbs

8

Al
Moody

5:30 AM CrossFit

1 x 2 @ 185 lbs

8

Scotty
In Route

9:30 AM CrossFit

1 x 2 @ 185 lbs

135/155/165/175/185

9

Paul
Rafferty

5:30 AM CrossFit

1 x 2 @ 165 lbs

10

Mike
Alfred

5:30 AM CrossFit

1 x 2 @ 155 lbs

11

Joey
Hager

8:30AM CrossFit Class

1 x 2 @ 145 lbs

12

Derek
Halford

6:30 AM CrossFit

1 x 2 @ 135 lbs

13

Ryan
Walsh

4:00 PM CrossFit

1 x 2 @ 65 lbs

14

Johnny
Quilla

12:00 PM CrossFit

1 x 2 @ 0 lbs

clean & jerk

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 215 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 165 lbs

2

Kate
Conrad

12:00 PM CrossFit

1 x 2 @ 165 lbs

3

Maddy
Fero

5:30 AM CrossFit

1 x 2 @ 155 lbs

whew heavyyy

3

Mary
Mason

4:00 PM CrossFit

1 x 2 @ 155 lbs

4

Emma
Fitzsimmons

4:00 PM CrossFit

1 x 2 @ 150 lbs

5

Cindy
Orr

8:30AM CrossFit Class

1 x 2 @ 145 lbs

5

Erin
Schneider

4:00 PM CrossFit

1 x 2 @ 145 lbs

6

JULIA
SILVA

5:30 PM CrossFit

1 x 2 @ 135 lbs

6

Lauran
Stump

12:00 PM CrossFit

1 x 2 @ 135 lbs

7

Jacki
Collins

9:30 AM CrossFit

1 x 2 @ 130 lbs

8

Jackie
Moffitt

12:00 PM CrossFit

1 x 2 @ 125 lbs

8

Nikki
Stewart

8:30AM CrossFit Class

1 x 2 @ 125 lbs

9

Jenn
Warcola

8:30AM CrossFit Class

1 x 2 @ 120 lbs

9

Miranda
Morales

8:30AM CrossFit Class

1 x 2 @ 120 lbs

10

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 105 lbs

10

Shelly
Walsh

4:00 PM CrossFit

1 x 2 @ 105 lbs

11

Amanda
Mendez

8:30AM CrossFit Class

1 x 2 @ 100 lbs

12

Kelly
Nouri

8:30AM CrossFit Class

1 x 2 @ 85 lbs

13

Isabella
Natoli

5:30 PM CrossFit

1 x 2 @ 65 lbs