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Components
Back Squat
Metcon
Settings
Location
(All)
CrossFit Praus
Program
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Date
Workout
1/04/2022 - Tuesdays WOD - CrossFit Praus
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (10/16)
Workout
1/04/2022 - Tuesdays WOD
Back Squat
In 15 minutes complete:
Establish a 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM
Metcon (Time)
3 Sets
Every 6 minutes complete:
25/20 Calorie Row
600' Shuttle Run (6x100' Down and Back)
25/20 Calorie Row
5:30 minute time cap
Modified Option 1
3 Sets
Every 6 minutes complete:
20/16 Calorie Row
600' Shuttle Run (6x100' Down and Back)
20/16 Calorie Row
Modified Option 2
3 Sets
Every 6 minutes complete:
15/12 Calorie Row
300' Shuttle Run (3x100' Down and Back)
15/12 Calorie Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 04, 2022
Leaderboard
Men's Back Squat
Lucian Boar
12/21/2020
1 x 8 @ 270 lbs
Women's Back Squat
No female leaders to show...
Male Clients
1
Randy
Kilbourne
CrossFit: 12:00 PM
1 x 8 @ 300 lbs
2
Marcus
Harrell
CrossFit: 6:30 PM
1 x 8 @ 265 lbs
3
Chris
Hoff
CrossFit: 6:00 AM
1 x 8 @ 235 lbs
4
Corey
Schwanz
CrossFit: 6:00 AM
1 x 8 @ 205 lbs
4
Keith
Bock
CrossFit: 6:00 AM
1 x 8 @ 205 lbs
5
Ben
Wilson
CrossFit: 6:00 AM
1 x 8 @ 195 lbs
6
Abraham
Parkison
CrossFit: 6:30 PM
1 x 8 @ 185 lbs
7
David
Stahl
CrossFit: 7:00 AM
1 x 8 @ 165 lbs
8
Scott
Krafft
CrossFit: 5:30 PM
1 x 8 @ 145 lbs
9
Jorge
Justiniano
CrossFit: 7:00 AM
1 x 8 @ 135 lbs
Personal record.
Female Clients
1
Amy
Egly
CrossFit: 5:30 PM
1 x 8 @ 225 lbs
2
Heather
Korte
CrossFit: 9:00 AM
1 x 8 @ 165 lbs
3
Private
CrossFit: 12:00 PM
1 x 8 @ 160 lbs
4
Anne
Duncan
CrossFit: 12:00 PM
4 x 8 @ 145 lbs
4
Ashley
Haas
CrossFit: 12:00 PM
1 x 8 @ 145 lbs
4
Kesha
Fulton
CrossFit: 9:00 AM
1 x 8 @ 145 lbs
dropped to 135 & 125
5
Madison
Davis
CrossFit: 7:00 AM
1 x 8 @ 135 lbs
5
Sarah
Botts
CrossFit: 6:00 AM
1 x 8 @ 135 lbs
125, 115
6
Amanda
Berish
CrossFit: 12:00 PM
1 x 8 @ 120 lbs
7
Amber
Stewart
CrossFit: 12:00 PM
1 x 8 @ 115 lbs
7
Andrea
Roth
CrossFit: 6:30 PM
1 x 8 @ 115 lbs
7
Kristan
Smith
CrossFit: 6:00 AM
1 x 8 @ 115 lbs
8
Amber
Simons
CrossFit: 6:30 PM
1 x 8 @ 105 lbs
8
Megan
Rodder
CrossFit: 6:00 AM
1 x 8 @ 105 lbs
9
Maria
Rabadad
CrossFit: 7:00 AM
1 x 8 @ 100 lbs
10
Kierstin
Volmerding
CrossFit: 6:30 PM
1 x 8 @ 75 lbs
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