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Components
Paused Back Squat + B ...
Metcon
Settings
Location
(All)
Crossfit North Cloud
Program
CrossFit
Engine Rx
N.C. Athletics
N.C. Kids
Date
Workout
NC Athletics - 06232022 - Crossfit North Cloud
Class
(All)
N.C. Athletics: 10:15 AM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
NC Athletics - 06232022
Warm-up
2:00 Bike
then...
3 Sets:
10 Pushups
10 DB Thrusters
10 Broad Jumps
Weightlifting
Paused Back Squat + Back Squat ((1+4) x 2, (1+3) x 3)
5 Second Paused Back Squat + Back Squat (no tempo)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner, complete AMRAP 15:
12 Push Press
9 Double DB Front Squats
6 Burpee Box Jump-Overs
*12/9 Calorie Ski
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Thursday, June 23, 2022
Leaderboard
Men's Paused Back Squat + B ...
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Women's Paused Back Squat + B ...
Gina Metzler
06/20/2022
3 x 4 @ 55 lbs
Male Clients
Female Clients
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