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Back Squat

Metcon

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Workout

Monday - 07/18/22

Strength

Back Squat Waves

Back Squat (6-4-2-6-4-2*)

Back Squat

*Build to a Heavy (NOT MAX) 2 reps, building off 07/06. Just like previous waves, we are looking to make the 2nd wave of 6-4-2 heavier than the 1st.

Metcon

Metcon (Time)

For Time
400m Run
21 Front Squats (135/95)|(115/75)|(95/65)
300m Run
15 Front Squats
200m Run
9 Front Squats

(13:00 Cap)

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

Whiteboard:

Monday, July 18, 2022

Male Clients

1

Mendy
Goldberg

CrossFit: 9:00 AM

6 x 22 @ 130 lbs

Round 1 6&65 4&85 2&100 Round 2 6&130 4&130 2&130

2

MARIO
HIDALGO

CrossFit: 6:00 AM

6 x 6 @ 265 lbs

3

RONNY
COHEN

CrossFit: 6:00 AM

6 x 4 @ 225 lbs

205,215,225,225,235,245

4

yitzy
travis

CrossFit: 9:00 AM

6 x 2 @ 440 lbs

335,385,420,365,410,440

5

Francesco
Corvetto

CrossFit: 9:00 AM

6 x 2 @ 405 lbs

6

Lasse
Kokko

CrossFit: 6:15 PM

6 x 4 @ 175 lbs

145, 150, 155, 150, 165, 175

7

Erick
Moura

CrossFit: 9:00 AM

6 x 2 @ 335 lbs

225-275-315-275-335

8

Luis
Padilla

CrossFit: 8:00 AM

6 x 2 @ 305 lbs

9

Abraham
Zuniga

CrossFit: 8:00 AM

6 x 2 @ 225 lbs

115, 135, 155, 185, 205, 225lbs

10

Pablo
Ospina

CrossFit: 6:00 AM

1 x 2 @ 220 lbs

185#, 200#, 215#. 195#, 205#,220#.

11

Carlos
Polo

CrossFit: 8:00 AM

2 x 2 @ 210 lbs

12

Jerry
Quintana

CrossFit: 5:15 PM

6 x 2 @ 195 lbs

13

Nihar
Ganju

CrossFit: 5:15 PM

6 x 2 @ 185 lbs

14

Shmuel
Hazan

CrossFit: 6:00 AM

6 x 2 @ 175 lbs

14

Tom
Rodriguez

CrossFit: 6:00 AM

2 x 2 @ 175 lbs

175 lbs 2nd rep of 2

15

Andre
B Pierre

CrossFit: 6:00 AM

6 x 0 @ 185 lbs

15

Pedro
Alvarez

CrossFit: 6:00 AM

6 x 0 @ 185 lbs

6 @ 115, 4 @ 135, 2 @ 185 6 @ 185, 4 @ 135, 2 @ 135

Female Clients

1

Jess
Marc

CrossFit: 6:00 AM

6 x 24 @ 853 lbs

Heavy 85lbs

2

Mushky
goldberg

CrossFit: 7:15 PM

6 x 24 @ 85 lbs

Round 1 6@55 4@65 2@75 Round 2 6@85 4@ 85 2@85

3

karen
castillo

CrossFit: 9:00 AM

6 x 2 @ 205 lbs

155, 175, 195, 165, 185, 205

4

susan
paredes

CrossFit: 7:15 PM

2 x 2 @ 185 lbs

5

Jennille
Santana

CrossFit: 6:00 AM

6 x 2 @ 175 lbs

5

Natalia
Castano

CrossFit: 6:00 AM

6 x 2 @ 175 lbs

6

Carrie
May

CrossFit: 5:15 PM

6 x 2 @ 155 lbs

6

Michelle
HALL

CrossFit: 6:00 AM

6 x 2 @ 155 lbs

85, 115, 135 , 135, 145, last set 155.

7

Kari
Miranda

CrossFit: 8:00 AM

6 x 2 @ 140 lbs

8

Coinncy
Pascal

CrossFit: 7:15 PM

6 x 2 @ 135 lbs

9

Chavee
Lew

CrossFit: 7:15 PM

1 x 2 @ 115 lbs

6@ 75 4@ 95 2@ 105 6@ 95 4@ 105 2@ 115

10

Nathaly
Lamas

CrossFit: 6:00 AM

6 x 1 @ 105 lbs

11

Chandra
Pena

CrossFit: 9:00 AM

6 x 0 @ 145 lbs

Last set of 2 at 165

11

Shantal
Mendoza

CrossFit: 6:15 PM

6 x 0 @ 50 lbs

10 weeks postpartum- AND WE ARE BACK! 🎉

11

Wendy
Valladares

CrossFit: 7:15 PM

6 x 0 @ 135 lbs

6-115, 4-125, 2-135