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Components
Back Squat
Metcon
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
CrossFit
High School Boot Camp
NC COMPETE
NC45
NCBURN
Olympic Lifting
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
CrossFit: 6:00 AM
CrossFit: 9:00 AM
CrossFit: 12:00 PM
CrossFit: 3:00 PM
CrossFit: 4:30 PM
CrossFit: 6:00 PM
CrossFit: 7:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
7 (2/5)
Workout
Friday
Warm-up
BODY FLOW...
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform...
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)
Strength
Back Squat (5x5 (30X1)*)
5x5 (30X1)*
Back Squat
*Use 75-80% of 5RM for all sets.
(Score is Load)
Workout
Metcon (Weight)
E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk
(Score is Load)
Cool Down
5:00 Flow Stretching
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 29, 2020
Leaderboard
Men's Back Squat
Jim Boora
05/29/2020
5 x 5 @ 245 lbs
Mike Machowek
07/25/2017
5 x 5 @ 245 lbs
Jason Hatley
05/25/2018
5 x 5 @ 225 lbs
Women's Back Squat
Cristen Rogers
11/05/2018
5 x 5 @ 175 lbs
Eleanore Machowek
05/25/2018
5 x 5 @ 150 lbs
Isarai Thieme
05/29/2020
5 x 5 @ 135 lbs
Male Clients
1
Joel
Jackson
CrossFit: 4:30 PM
5 x 5 @ 295 lbs
2
Jim
Boora
CrossFit: 4:30 PM
5 x 5 @ 245 lbs
Female Clients
1
Ciara
Steuermann
CrossFit: 9:00 AM
5 x 5 @ 155 lbs
2
Isarai
Thieme
CrossFit: 4:30 PM
5 x 5 @ 135 lbs
2
Jenna
Hensley
CrossFit: 6:00 PM
5 x 5 @ 135 lbs
2
Kavina
Brown
CrossFit: 3:00 PM
5 x 5 @ 135 lbs
3
Heather
McKee
CrossFit: 12:00 PM
5 x 5 @ 45 lbs
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