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Back/Front Squat Program

Metcon

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WOD

05/09/2019 - Thursday's WOD

3 Minutes on Bike or rower
2 Rounds:
50 Ft Karaoke
50 Ft. Lunges
3 Rounds:
5 Air Squats
8 Squatted Thoracic Rotations
5 Seated 90/90 hip rotations

Back/Front Squat Program

Back Squat
10 @ 60%
8 @ 65%
8 @ 70%
8 @ 75%
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

Metcon (Time)

WOD
63 - 45 - 36
DU's
21 - 15 - 9
HSPU

CAP 11min

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Whiteboard:

Thursday, May 09, 2019

Leaderboard

Men's Back/Front Squat Program
Randy Kilbourne	07/15/2019	1 x 1 @ 430 lbs
Ryan Fruchey	06/12/2018	1 x 1 @ 390 lbs
Edward Garcia	06/12/2018	1 x 1 @ 385 lbs

Women's Back/Front Squat Program
Annie Giddens	06/17/2019	1 x 1 @ 250 lbs
Nicky Schwanz	06/12/2018	1 x 1 @ 235 lbs
Misty Wallin	07/10/2018	1 x 1 @ 217 lbs

Male Athletes

1

Randy
Kilbourne

CrossFit: 4:30 PM

1 x 8 @ 285 lbs

FS 195-215-235-245

2

Steve
Thomas

CrossFit: 9:30 AM

1 x 6 @ 250 lbs

Front Sq @ 6x200

3

Chad
Jacquay

CrossFit: 4:30 PM

1 x 8 @ 245 lbs

BS 195 215 235245 FS 135 145 155 165

Female Athletes

1

Caryn
Garton

CrossFit: 6:00 AM

1 x 8 @ 205 lbs

2

Private

CrossFit: 9:30 AM

1 x 8 @ 170 lbs

3

Paula
Mamani

CrossFit: 6:30 PM

1 x 8 @ 115 lbs

BS: 10@95; 8@100; 8@110; 8@115 FS: 5@85; 5@90; 5@95; 5@100

4

Sarah
Wyall

CrossFit: 5:30 PM

1 x 10 @ 100 lbs

BS: 100, 105, 115, 125 FS: 85, 90, 100, 100