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Back Squat

Metcon

Settings

Workout

5/20/19

Emma is a Marine!

Weightlifting

Back Squat

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 75%
On the 2:00... 1 Rep @ 85%
On the 4:00... 3 Reps @ 78%
On the 6:00... 1 Rep @ 88%
On the 8:00... 3 Reps @ 81%
On the 10:00... 1 Rep @ 91%

Metcon

Metcon (Time)

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

*slowest round is your score

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

Whiteboard:

Monday, May 20, 2019

Leaderboard

Men's Back Squat
Derrick Ledford	10/31/2016	1 x 1 @ 425 lbs
Dane Sonnenberg	05/17/2021	1 x 1 @ 415 lbs
Patrick Mizzell	08/12/2016	1 x 1 @ 400 lbs

Women's Back Squat
Alyson Knight	09/01/2016	1 x 1 @ 255 lbs
Leslie Auton	12/11/2015	1 x 1 @ 250 lbs
Mary Mason	05/17/2021	1 x 1 @ 230 lbs

Male Clients

1

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 375 lbs

1

Kyle
Baker

4:00 PM CrossFit

1 x 1 @ 375 lbs

2

Derrick
Ledford

5:30 PM CrossFit

1 x 1 @ 365 lbs

3

Kenny
Hastings

6:30 PM CrossFit

1 x 1 @ 315 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 1 @ 305 lbs

4

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 305 lbs

5

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 295 lbs

5

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 295 lbs

235/265/245/275/255/295

5

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 295 lbs

6

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 280 lbs

7

Brent
Miller

5:30 PM CrossFit

1 x 1 @ 265 lbs

8

Danny
Eckard

5:30 PM CrossFit

1 x 1 @ 255 lbs

9

Bob
Swadley

12:00 PM CrossFit

1 x 1 @ 245 lbs

9

Dane
Vander Haar

12:00 PM CrossFit

1 x 1 @ 245 lbs

10

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 235 lbs

11

Johnny
Quilla

4:00 PM CrossFit

1 x 1 @ 225 lbs

12

Jordan
Calhoun

5:30 AM CrossFit

1 x 1 @ 215 lbs

13

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 205 lbs

14

David
Fero

12:00 PM CrossFit

1 x 1 @ 190 lbs

15

Paul
Rafferty

6:30 AM CrossFit

1 x 1 @ 185 lbs

16

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 165 lbs

17

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 145 lbs

17

Neil
Glezen

4:00 PM CrossFit

1 x 1 @ 145 lbs

18

Owen
Vander Haar

4:00 PM CrossFit

1 x 1 @ 90 lbs

19

Husky Willie
Dann

8:30AM CrossFit Class

1 x 10 @ 65 lbs

20

Morgan
Fore

5:30 PM CrossFit

1 x 1 @ 10 lbs

first Day Plate Squats

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 220 lbs

2

Kate
Conrad

5:30 AM CrossFit

1 x 1 @ 210 lbs

3

Mary
Mason

5:30 PM CrossFit

1 x 1 @ 205 lbs

4

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 200 lbs

5

Jennifer
Eckard

9:30 AM CrossFit

1 x 1 @ 185 lbs

6

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 180 lbs

7

Cindy
Orr

8:30AM CrossFit Class

1 x 1 @ 175 lbs

7

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 175 lbs

8

JULIA
SILVA

12:00 PM CrossFit

1 x 1 @ 155 lbs

9

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 150 lbs

10

Toni
Pate

5:30 AM CrossFit

1 x 1 @ 145 lbs

11

Brandy
Hagler

12:00 PM CrossFit

1 x 1 @ 140 lbs

12

Angie
Clayton

12:00 PM CrossFit

1 x 1 @ 135 lbs

12

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 135 lbs

13

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 130 lbs

14

Emma
Mason

5:30 PM CrossFit

1 x 1 @ 125 lbs

14

Jacki
Collins

9:30 AM CrossFit

1 x 1 @ 125 lbs

15

Debbie
Burroughs

5:30 AM CrossFit

1 x 1 @ 110 lbs

15

Private

4:00 PM CrossFit

1 x 1 @ 110 lbs

16

Alyssa
Baker

4:00 PM CrossFit

1 x 1 @ 105 lbs

16

Brittany
Miller

6:30 PM CrossFit

1 x 1 @ 105 lbs

16

Shannon
Fichter

5:30 AM CrossFit

1 x 1 @ 105 lbs

17

Meghan
Dymes

5:30 AM CrossFit

1 x 1 @ 100 lbs