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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
RVC
Program
CF Yoga
CrossFit
CrossFIt Kids
Elements
Masters Class
Olympic Lifting
Date
Workout
Friday - RVC
Class
(All)
CrossFit: 5:00 AM
CrossFit: 6:00 AM
Open Gym
CrossFit: 12:00 PM
CrossFit: 4:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (11/9)
Workout
Friday
Strength
A: Back Squat (10 reps E3M x 5 Sets 60% across)
Metcon
B: Metcon (Time)
Rx =
21 - 15 - 9
dumbbell shoulder to overhead (50s/35s)
toes to bar
Rx+ =
9 - 15 - 21 - 15 - 9
dumbbell shoulder to overhead (50s/35s)
toes to bar
Extra
C: Metcon (Calories)
7 rounds of:
1 minute calorie row
1 minute rest
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Leaderboard
Men's Back Squat
Anthony Vorachak
09/22/2021
5 x 10 @ 280 lbs
Kegan Sullivan
09/22/2021
5 x 10 @ 275 lbs
Derek Odom
09/28/2021
5 x 10 @ 245 lbs
Women's Back Squat
Alaina Savage
09/28/2021
5 x 10 @ 185 lbs
Paris McAdam
09/22/2021
5 x 10 @ 165 lbs
Taylor Turner
09/28/2021
5 x 10 @ 160 lbs
Male Clients
1
Andy
Kaestle
CrossFit: 5:00 AM
5 x 10 @ 205 lbs
2
Jon
Falkenburg
CrossFit: 6:00 AM
5 x 10 @ 200 lbs
3
Private
CrossFit: 5:00 AM
5 x 10 @ 195 lbs
4
Private
CrossFit: 5:00 AM
5 x 10 @ 185 lbs
4
John
Mullen
CrossFit: 5:00 AM
5 x 10 @ 185 lbs
4
Jonathon
Loos
Open Gym
5 x 10 @ 185 lbs
4
Matt
Pickering
CrossFit: 4:30 PM
5 x 10 @ 185 lbs
5
BJ
Marsh
CrossFit: 5:00 AM
5 x 10 @ 155 lbs
5
Johndavid
Storn
CrossFit: 6:00 AM
5 x 10 @ 155 lbs
6
Ben
Kulp
CrossFit: 12:00 PM
5 x 10 @ 135 lbs
7
yasser
elhariry
Open Gym
5 x 10 @ 125 lbs
Female Clients
1
Alaina
Savage
Open Gym
5 x 10 @ 175 lbs
2
Anna
Marsh
Open Gym
5 x 10 @ 155 lbs
3
Taylor
Turner
CrossFit: 6:00 AM
5 x 10 @ 145 lbs
4
Irma
Vlasac
Open Gym
5 x 10 @ 135 lbs
🔥
5
KRYSTAL
SEWELL
CrossFit: 4:30 PM
5 x 10 @ 123 lbs
6
Bonnie
McDonald
CrossFit: 12:00 PM
5 x 10 @ 120 lbs
7
Heather
Lynaugh
CrossFit: 12:00 PM
5 x 10 @ 113 lbs
8
Liz
Storn
CrossFit: 12:00 PM
5 x 10 @ 105 lbs
9
Renee
Dunn
Open Gym
5 x 10 @ 103 lbs
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