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Back Squat

Metcon

Metcon

Metcon

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Workout

CF - 2/7/22

A:

6-minute AMRAP:
0:30s pigeon stretch each leg
10 glute bridges
5 ring-rows
5 air squats at a 33x1 tempo

B: Back Squat (2x8 @ 75% 2x4 @85%)

C: Metcon (Time)

squat clean
20 for Time @70% of 1 rm power clean

D: Metcon (AMRAP - Rounds and Reps)

GPP
7 min amrap
7 power snatch 95/65
3 burpee c2b

Competitor
7 min amrap
7 power snatch 95/65
3 bmu

Rest 3 min

E: Metcon (AMRAP - Reps)

4 sets:
16 alt step back lunge ( front rack) (95/65); rest 1:00
Max UB thruster (-2); rest 3:00

The (-2) means go max effort minus 2 reps, so 96% not 100%
Score is total thrusters

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

Whiteboard:

Monday, February 07, 2022

Leaderboard

Men's Back Squat
Daniel Esborg	02/07/2022	2 x 4 @ 410 lbs
Bradd Hughes	02/07/2022	2 x 4 @ 365 lbs
Tyler Parker	02/07/2022	2 x 4 @ 345 lbs

Women's Back Squat
Christina Chandler	02/07/2022	2 x 4 @ 215 lbs
Martha Quigley	02/07/2022	2 x 4 @ 215 lbs
Rebecca Esborg	02/07/2022	2 x 4 @ 205 lbs

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

2 x 4 @ 410 lbs

2x8 @365, 2x4 @410

2

Bradd
Hughes

6:00 PM CrossFit

2 x 4 @ 365 lbs

3

Tyler
Parker

5:00 AM CrossFit

2 x 4 @ 345 lbs

8x275lbs / 4x335 /4x355

4

cole
becker

4:00 PM CrossFit

2 x 4 @ 325 lbs

5

Janson
Moore

4:00 PM CrossFit

2 x 4 @ 315 lbs

6

Jason
Deloney

6:00 PM CrossFit

2 x 4 @ 305 lbs

225/255/285/305

7

JD
Mason

5:00 PM CrossFit

2 x 4 @ 285 lbs

7

Tanner
Yancy

6:00 PM CrossFit

2 x 4 @ 285 lbs

8

Jefferson
Adcock

11:30 AM CrossFit

2 x 4 @ 275 lbs

9

David
Olsen

6:00 AM CrossFit

2 x 4 @ 255 lbs

9

J.R.
Graham

5:00 PM CrossFit

2 x 4 @ 255 lbs

9

Preston
Dial

6:00 AM CrossFit

2 x 4 @ 255 lbs

10

Luke
Frauhiger

6:00 PM CrossFit

2 x 4 @ 245 lbs

11

Alex
Adkins

5:00 AM CrossFit

2 x 4 @ 225 lbs

11

Derek
Fecteau

11:30 AM CrossFit

2 x 4 @ 225 lbs

12

Ben
Hanback

11:30 AM CrossFit

2 x 4 @ 220 lbs

13

Chris
Beavers

11:30 AM CrossFit

2 x 4 @ 205 lbs

Female Clients

1

Christina
Chandler

6:00 AM CrossFit

2 x 4 @ 215 lbs

205, 215

1

Martha
Quigley

5:00 AM CrossFit

2 x 4 @ 215 lbs

2

Colette
SavageJones

5:00 AM CrossFit

2 x 4 @ 205 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

2 x 4 @ 205 lbs

2

Rebecca
Esborg

5:00 PM CrossFit

2 x 4 @ 205 lbs

3

jessica
white

6:00 PM CrossFit

2 x 4 @ 195 lbs

4

Lauren
Gardner

6:00 AM CrossFit

2 x 4 @ 165 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

2 x 4 @ 165 lbs

135, 155

5

Suzette
Panton

6:00 AM CrossFit

2 x 4 @ 160 lbs

6

Tiffiny
Oakley

6:00 PM CrossFit

2 x 4 @ 155 lbs

2x8 @ 135 / 2x4 @ 155

6

Tori
Tesmer

5:00 AM CrossFit

2 x 4 @ 155 lbs

7

Alaina
Whiteman

5:00 PM CrossFit

2 x 4 @ 145 lbs

8

Taylor Marie
Reid

4:00 PM CrossFit

2 x 4 @ 140 lbs

9

Kristen
Kerby Graves

6:00 AM CrossFit

2 x 4 @ 135 lbs

10

Audrey
Mitchell

4:00 PM CrossFit

2 x 4 @ 120 lbs

11

Catherine
Yancy

6:00 PM CrossFit

2 x 4 @ 115 lbs

12

Susan
Abell

5:00 PM CrossFit

2 x 4 @ 95 lbs

13

Nicole
Rieman

6:00 AM CrossFit

2 x 4 @ 75 lbs

First set 65 lbs