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Back Squat

Metcon

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Workout

13Aug2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Oly Wall Sit, Single Leg Flexion, External Hip Capsule Rotation

Strength & Skill

Back Squat (6-6-4-4-2-2)

Metcon

Metcon (Time)

13Aug2015

For Time:

60 x Parallette Push Up
60 x Goblet Lunges (L/R= 2 reps)
60 x Kettlebell Swings

**Kettlebell Weight: 53# / 35#

Homework

Pick two shoulder mobility drills & work for 10 to 15 min.

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

Whiteboard:

Thursday, August 13, 2015

Clients:

Leaderboard

Men's Back Squat
Jeremy Harness	04/18/2022	1 x 2 @ 405 lbs
Trenton Campbell	12/16/2019	1 x 2 @ 345 lbs
Justin Stein	08/15/2016	1 x 2 @ 335 lbs

Women's Back Squat
Carly Wilson	08/16/2021	1 x 2 @ 220 lbs
Juliana Wood	08/16/2021	1 x 2 @ 210 lbs
Teresa Koebbe	04/17/2019	1 x 2 @ 200 lbs

Male Clients

1

Grant
Burdeau

4:00 PM CrossFit

1 x 2 @ 345 lbs

2

Eric
Priaulx

12:00 PM CrossFit

1 x 2 @ 315 lbs

2

Garrett
Kelley

9:30 AM CrossFit

1 x 2 @ 315 lbs

3

Brian
Burke

6:00 AM CrossFit

1 x 2 @ 265 lbs

4

Brad
Eisel

6:00 AM CrossFit

1 x 2 @ 245 lbs

5

Chad
Miller

4:00 PM CrossFit

1 x 2 @ 225 lbs

5

Neil
Oberg

4:00 PM CrossFit

1 x 2 @ 225 lbs

5

Scott
Dougherty

6:00 PM CrossFit

1 x 2 @ 225 lbs

6

Mike
Smith

6:00 PM CrossFit

1 x 2 @ 215 lbs

7

Andrew
Stitzel

9:30 AM CrossFit

1 x 6 @ 185 lbs

HIGH BACK

8

Alex
Watson

5:00 PM CrossFit

1 x 2 @ 175 lbs

8

Colin
Wright

4:00 PM CrossFit

1 x 2 @ 175 lbs

9

Jonas
Hart

12:00 PM CrossFit

1 x 2 @ 155 lbs

2 rep max

10

Private

7:00 PM CrossFit

1 x 2 @ 135 lbs

11

Jerry
Turner

7:00 PM CrossFit

1 x 2 @ 115 lbs

95 X 4

12

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 315 lbs

12

Dusty
Kerr

6:00 AM CrossFit

1 x 1 @ 225 lbs

12

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 305 lbs

12

Nick
Little

5:00 PM CrossFit

1 x 1 @ 225 lbs

12

Private

6:00 AM CrossFit

1 x 1 @ 265 lbs

Female Clients

1

Bayley
Little

9:30 AM CrossFit

1 x 2 @ 195 lbs

2

Tracey
Eischeid

12:00 PM CrossFit

1 x 2 @ 175 lbs

3

Lauren
Speichinger

4:00 PM CrossFit

1 x 2 @ 170 lbs

4

Julie
Vasilak

12:00 PM CrossFit

1 x 2 @ 155 lbs

175 for 1

5

Jonelle
Harris

4:00 PM CrossFit

1 x 2 @ 145 lbs

6

Karen
Shebik

12:00 PM CrossFit

1 x 2 @ 133 lbs

7

Amy
McBride

6:00 PM CrossFit

1 x 2 @ 125 lbs

7

Lauren
Lewis

9:30 AM CrossFit

1 x 2 @ 125 lbs

8

Larisa
Gershilevich

7:00 PM CrossFit

1 x 2 @ 95 lbs

9

Traci
Kerr

9:30 AM CrossFit

1 x 2 @ 90 lbs

10

Linda
Boman

6:00 AM CrossFit

1 x 2 @ 85 lbs

12 at 65 8 at 75 6 at 85

11

Laura
Priaulx

4:00 PM CrossFit

2 x 4 @ 65 lbs

12

Christina
Wheeler

7:00 PM CrossFit

1 x 2 @ 55 lbs

45X 4