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Back Squat

Metcon

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Workout

CF - 11/22/21

A:

4 way hip stretch :30 at each spot per leg
2 sets
:30 hard bike sprint
10 reverse lunges
5 jump squats

B: Back Squat (1x 8 @ 65% 1x 8 70% 1x6 80% 1x 6 @ 85%)

C: Metcon (Time)

5 sets:
20/15 cal assault
15 front squat 75/55
Rest 2:00

Total time with rest

D: Metcon (No Measure)

Accessory Strength
4 sets:
50’ db front rack walking lunge; rest :30
15 db bench press
Rest :90

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

Whiteboard:

Monday, November 22, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 7 @ 405 lbs

2

Tyler
Parker

7:00am CrossFit

1 x 6 @ 335 lbs

5am

3

Nate
Dodd

5:00 PM CrossFit

1 x 6 @ 325 lbs

Safety bar

4

Mark
Miller

7:00am CrossFit

1 x 6 @ 315 lbs

5

Brady
Killion

11:30 AM CrossFit

1 x 6 @ 275 lbs

5

Jason
Deloney

6:00 PM CrossFit

1 x 6 @ 275 lbs

225/245/265/275

6

Robert
Pullen

11:30 AM CrossFit

1 x 6 @ 255 lbs

7

Derek
Fecteau

11:30 AM CrossFit

1 x 6 @ 235 lbs

7

Dustin
Dowell

11:30 AM CrossFit

1 x 6 @ 235 lbs

165 195 225 235

8

Chris
Beavers

11:30 AM CrossFit

1 x 6 @ 205 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

1 x 6 @ 225 lbs

1

Melanie
Velazquez

6:00 PM CrossFit

1 x 6 @ 225 lbs

2

Colette
SavageJones

5:00 AM CrossFit

1 x 6 @ 210 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 6 @ 205 lbs

4

Courtney
Everetts

6:00 AM CrossFit

1 x 6 @ 200 lbs

5

Camille
Cline

11:30 AM CrossFit

1 x 6 @ 195 lbs

6

Jessica
Dodd

5:00 PM CrossFit

1 x 6 @ 170 lbs

7

Suzette
Panton

5:00 AM CrossFit

1 x 6 @ 165 lbs

8

Sage
West

4:00 PM CrossFit

1 x 6 @ 155 lbs

9

Lauren
Gardner

6:00 AM CrossFit

1 x 6 @ 145 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 6 @ 145 lbs

10

Taylor Marie
Reid

4:00 PM CrossFit

1 x 6 @ 125 lbs

11

Catherine
Yancy

4:00 PM CrossFit

1 x 6 @ 105 lbs

12

Maddison
McBurnie

5:00 PM CrossFit

1 x 4 @ 235 lbs