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Components

Back Squat

Metcon

Settings

WOD

FRI

STR: Back Squat (5x5 )

*Tempo Squats (30X1)
*Use 75-80% of 5RM for all sets.

EMOM: Metcon (AMRAP - Rounds)

E2MOM x 14 MINUTES
7 Back Squats (135/95) (155/105)
7 Burpee Over Bar
7 Push Jerk

Cool Down
5:00 Flow Streching

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Whiteboard:

Friday, May 31, 2019

Leaderboard

Men's Back Squat
Francisco Garcia	08/19/2020	1 x 5 @ 340 lbs
Coach Thiago Lima	05/03/2019	1 x 5 @ 315 lbs
Coach Daniel Maldonado	01/31/2020	1 x 5 @ 315 lbs

Women's Back Squat
Coach Camille Capeles	11/30/2020	1 x 5 @ 245 lbs
Amber Santos	11/30/2020	1 x 5 @ 205 lbs
Irihuska Morales	11/30/2020	1 x 5 @ 185 lbs

Male Athletes

1

Coach Thiago
Lima

OPEN GYM: 8:00 AM

1 x 5 @ 275 lbs

2

Francisco
Garcia

5:00 PM CrossFit

5 x 5 @ 255 lbs

2

Wender
Silva

6:00 PM CrossFit

1 x 5 @ 255 lbs

3

shaun
parris

6:00 PM CrossFit

5 x 5 @ 235 lbs

4

Emmanuel
Velez

6:00 PM CrossFit

1 x 5 @ 185 lbs

4

Guilherme
Kunz

6:00 PM CrossFit

1 x 5 @ 185 lbs

4

Miguel
Bolanos

5:00 PM CrossFit

1 x 5 @ 185 lbs

5

Phillip
Duong

5:00 PM CrossFit

1 x 5 @ 155 lbs

6

Thiago
Assuncao

5:00 PM CrossFit

5 x 5 @ 135 lbs

6

Chris
Belanger

9:00 AM CrossFit

1 x 5 @ 135 lbs

6

Joshua
Barbee

5:00 PM CrossFit

1 x 5 @ 135 lbs

Female Athletes

1

Kanako
Sakamoto

OPEN GYM: 8:00 AM

1 x 5 @ 165 lbs

2

Melisa
Riera

7:00 AM CrossFit

2 x 5 @ 135 lbs

1× 115, 2 x 125, 2 x 135

3

Irihuska
Morales

6:00 AM CrossFit

5 x 5 @ 115 lbs

4

Perla
Lozano

5:00 PM CrossFit

5 x 5 @ 95 lbs

5

Amanda
Assuncao

5:00 PM CrossFit

5 x 5 @ 85 lbs

5

Coach Winny
Tallini

OPEN GYM: 8:00 AM

1 x 5 @ 85 lbs

5

Tania
Matos

5:00 PM CrossFit

1 x 5 @ 85 lbs