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Components

Back Squat

Metcon

Settings

WOD

Monday Funday

Warm-up

Warmup De Comp

:30 seconds each movement x 2 rounds
No rest between movements or rounds
Move at warmup pace

Single Unders
Inchworm to Push-up
Glute Bridges

Single Unders
Active Spidermans + Hamstring Stretch
(https://youtu.be/8veZcBi4ZMo)
Single Leg Glute Bridges (30 Each Side)

Single Unders
Air Squats
Glute Bridge Walkouts (https://youtu.be/gp4VBp8_WSY)

Strength

Back Squat (Work to a heavy set of 3)

WOD

Metcon (Time)

For Time:
800m Run (Sub is 1000m Row)
30 Single Arm Dumbbell Hang Clean and Jerk
50 Single Dumbbell Goblet Squats
30 Single Arm Dumbbell Hang Clean and Jerk
800m Run (Sub is 1000m Row)

Lvl 1: 25/15
Lvl 2: 35/25
Lvl 3: 50/35

* We're ideally using the same dumbbell weight for both movements, choosing the load based on the hang clean and jerks
* This should be a weight you allows you to complete the 30 hang clean and jerks in no more than 3 sets
* For the hang clean and jerks, we'll alternate arms every 5 reps and recommend swinging the bell between the legs
* The single dumbbell squats are completed goblet style, holding the top bell near the center of the body with both hands

Finisher

Easy abs (No Measure)

50-100 ab mat situps or GHD Situps

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

Whiteboard:

Monday, January 20, 2020

Leaderboard

Men's Back Squat
Melvin Jensen	02/27/2017	1 x 3 @ 397 lbs
Adam Radno	09/09/2016	1 x 3 @ 385 lbs
Justin Lund	01/20/2020	1 x 3 @ 380 lbs

Women's Back Squat
Ali Duran	01/18/2019	1 x 3 @ 235 lbs
Antoniette Young	06/21/2019	1 x 3 @ 235 lbs
Danna Castanho	01/18/2019	1 x 3 @ 205 lbs

Male Athletes

1

Justin
Lund

9:00 am CrossFit

1 x 3 @ 380 lbs

Belt. 382.5 next

2

Josh
May

4:30 pm CrossFit

1 x 3 @ 365 lbs

3

Jacob
Brandenburg

9:00 am CrossFit

1 x 3 @ 335 lbs

4

Kent
Mikkelsen

9:00 am CrossFit

1 x 3 @ 275 lbs

4

Matthew
Engelhardt

5:30 pm CrossFit

1 x 3 @ 275 lbs

5

Jan
Creasey

9:00 am CrossFit

1 x 3 @ 255 lbs

6

Jacob
Sousa

4:30 pm CrossFit

1 x 3 @ 225 lbs

6

Kyle
Kindzierski

9:00 am CrossFit

1 x 3 @ 225 lbs

6

Luis
Bruno

11:30 am CrossFit

1 x 3 @ 225 lbs

6

Matthew
Morales

5:30 pm CrossFit

1 x 3 @ 225 lbs

6

RaShawn
Taylor

11:30 am CrossFit

1 x 3 @ 225 lbs

7

Dan
McLaughlin

4:30 pm CrossFit

1 x 3 @ 185 lbs

8

Jeff
Brogan

5:30 pm CrossFit

1 x 3 @ 175 lbs

8

jose
velasquez

11:30 am CrossFit

1 x 3 @ 175 lbs

8

Parker
Stephen

6:00 am CrossFit

1 x 3 @ 175 lbs

9

Fred
Seip

9:00 am CrossFit

1 x 3 @ 165 lbs

10

Ned
Williams

7:00 am CrossFit

1 x 3 @ 125 lbs

11

David
Hegg

5:30 pm CrossFit

1 x 2 @ 205 lbs

Female Athletes

1

Justine
Long

5:30 pm CrossFit

1 x 3 @ 190 lbs

2

Jessica
Ochoa

5:30 pm CrossFit

1 x 3 @ 165 lbs

3

Jessica
Wise

11:30 am CrossFit

1 x 3 @ 160 lbs

4

amanda
may

5:30 pm CrossFit

1 x 3 @ 155 lbs

5

Deven
Billingsley

4:30 pm CrossFit

1 x 3 @ 145 lbs

6

Naylu
Garces

5:30 pm CrossFit

1 x 3 @ 140 lbs

7

Lauren
Neuman

7:00 am CrossFit

1 x 3 @ 115 lbs

8

Diane
Shagott

7:00 am CrossFit

1 x 3 @ 105 lbs

8

Gabby
Zavala

11:30 am CrossFit

1 x 3 @ 105 lbs

8

Michele
Horman

9:00 am CrossFit

1 x 3 @ 105 lbs

9

Jessica
Hegg

5:30 pm CrossFit

1 x 3 @ 95 lbs

9

Mary
Beth Mixon

9:00 am CrossFit

1 x 3 @ 95 lbs

10

Sigourney
Marrero

6:00 am CrossFit

1 x 3 @ 85 lbs

11

Chr¡s+¡n¤
•《●》•

9:00 am CrossFit

1 x 3 @ 82 lbs

11

Dena
Bancroft

9:00 am CrossFit

1 x 3 @ 82 lbs

11

lisa
creasey

9:00 am CrossFit

1 x 3 @ 82 lbs

12

Margo
Snyder

7:00 am CrossFit

1 x 3 @ 72 lbs