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Components

Back Squat

Metcon

Settings

Workout

CR - 11/8/21

A:

3 sets
:30 single unders
5 barbell Step back lunges each
5 Barbell back squats

B: Back Squat (1x 10 @ 60% 1x 8 70% 1x6 75% 1x4 @ 80% :90 r)

C: Metcon (AMRAP - Rounds and Reps)

10 min amrap
10 thruster 75#/55#
10 lateral bar hops

D: Metcon (No Measure)

Accessory Strength

4 sets:
10 alt leg db step ups; rest :30
10 double db rdl
Rest :90
*build each set

E: Metcon (No Measure)

Cooldown

3:00 bike
1:00 couch stretch each
1:00 pigeon stretch each

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

Whiteboard:

Monday, November 08, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 4 @ 405 lbs

295-340-365-390-405

2

Alex
Adkins

5:00 AM CrossFit

1 x 4 @ 335 lbs

245-285-315-335

2

Tyler
Parker

5:00 AM CrossFit

1 x 4 @ 335 lbs

3

Jason
Deloney

6:00 PM CrossFit

1 x 4 @ 305 lbs

185/225/275/305

4

JD
Mason

5:00 PM CrossFit

1 x 4 @ 285 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

1 x 4 @ 265 lbs

6

Joel
Mason

6:00 AM CrossFit

1 x 4 @ 255 lbs

185, 215, 235, 255

7

Dustin
Dowell

4:00 PM CrossFit

1 x 4 @ 225 lbs

10 x 165 8 x 195 6 x 210 4 x 225

7

Luke
Wylie

4:00 PM CrossFit

1 x 4 @ 225 lbs

7

Voncha
Reddy

7:00am CrossFit

1 x 4 @ 225 lbs

8

Tom
Daniel

4:00 PM CrossFit

1 x 4 @ 205 lbs

Female Clients

1

Marlowe
Hillyer

5:00 PM CrossFit

1 x 4 @ 240 lbs

2

Becca
Esborg

5:00 PM CrossFit

1 x 4 @ 215 lbs

3

Colette
SavageJones

5:00 AM CrossFit

1 x 4 @ 200 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

1 x 4 @ 195 lbs

5

Ryan
Elizabeth ...

4:00 PM CrossFit

1 x 4 @ 180 lbs

6

jessica
white

6:00 PM CrossFit

1 x 4 @ 175 lbs

7

Jessica
Dodd

5:00 PM CrossFit

1 x 4 @ 170 lbs

8

Sage
West

4:00 PM CrossFit

1 x 4 @ 145 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 4 @ 140 lbs

115,125, 130

10

Tori
Tesmer

5:00 AM CrossFit

1 x 4 @ 135 lbs

11

Private

6:00 PM CrossFit

1 x 4 @ 125 lbs

11

Mais
Hammoud

11:30 AM CrossFit

1 x 4 @ 125 lbs

12

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 4 @ 115 lbs