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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

2 SETS
5 Inch Worm + Push-Up
10 Alt Groiners + Twist
10 Bootstrappers

Into…

3 SETS
8 Empty Barbell Good Morning
10 Push-Up to Pike
12 Alt Cossack Squats

Strength

Back Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME
20 DB Front Squats (50/35)|(35/20)
20 Hand Release Push-Ups

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

FOR RECOVERY
5:00 Foam Roll/Lacrosse Ball Traps + Upper Back

(No Measure)

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

Whiteboard:

Wednesday, May 26, 2021

Leaderboard

Men's Back Squat
Jason Hatley	08/28/2020	1 x 2 @ 325 lbs
Jim Boora	05/26/2021	1 x 2 @ 315 lbs
Andy Polmateer	12/18/2020	1 x 2 @ 315 lbs

Women's Back Squat
Carla Favro	08/05/2020	1 x 2 @ 215 lbs
Isarai Thieme	09/10/2020	1 x 2 @ 205 lbs
Megan Pumphrey	05/24/2022	1 x 2 @ 195 lbs

Male Clients

1

Lyle
Bowe

CrossFit: 4:30 PM

1 x 2 @ 385 lbs

2

Jim
Boora

CrossFit: 6:00 AM

1 x 2 @ 315 lbs

3

Austin
Hatley

6:30pm CrossFit

1 x 2 @ 300 lbs

4

Alex
Barene

CrossFit: 12:00 PM

1 x 2 @ 290 lbs

5

Mike
Machowek

CrossFit: 3:30 PM

1 x 2 @ 280 lbs

6

Andy
Polmateer

CrossFit: 9:00 AM

1 x 2 @ 275 lbs

Female Clients

1

Brenda
Cardenas

CrossFit: 9:00 AM

1 x 2 @ 160 lbs

1

Jenna
Hensley

CrossFit: 9:00 AM

1 x 2 @ 160 lbs

2

Megan
McLean

5:30pm CrossFit

1 x 3 @ 155 lbs

Bailed x2 @185, time ran out

2

Chrissy
Boice

CrossFit: 3:30 PM

1 x 2 @ 155 lbs

2

Kavina
Brown

6:30pm CrossFit

1 x 2 @ 155 lbs

3

Private

6:30pm CrossFit

1 x 2 @ 150 lbs

4

Tamara
Lyn

CrossFit: 12:00 PM

1 x 2 @ 145 lbs

5

Nicole
McEntyre

5:30pm CrossFit

1 x 2 @ 125 lbs

Should have gone heavier

5

Tessie
Lang

CrossFit: 4:30 PM

1 x 2 @ 125 lbs