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Components
Back Squat
Metcon
Settings
Location
(All)
Crossfit Charlottesville
Program
Date
Workout
Back Squat | WOD 12.3.18 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
38 (19/19)
Workout
Back Squat | WOD 12.3.18
Back Squat (3 x 6 @20X1 tempo)
Back Squat
Same weight across all work sets.
Metcon (Time)
Level 2
5 Rounds for time of:
250m run
5 Bar Muscle-ups
Level 1
5 rounds for time of:
10 Pull-ups
250m Run
Push the pace on the runs. Scale volume on the BMU if you will have to take large rests.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 03, 2018
Male Clients
1
Kyle
O'Donnell
CrossFit: 6:00 AM
3 x 6 @ 295 lbs
2
Daniel
Nolan
CrossFit: 5:45 PM
3 x 6 @ 275 lbs
3
Private
CrossFit: 5:45 PM
3 x 6 @ 245 lbs
4
Alexander
Ramey
CrossFit: 6:45 PM
3 x 6 @ 235 lbs
5
Brad
Puffenbarger
CrossFit: 12:00 PM
3 x 6 @ 225 lbs
5
Chris
Martsolf
CrossFit: 5:45 PM
3 x 6 @ 225 lbs
5
Frank
Wisnieski
CrossFit: 5:45 PM
3 x 6 @ 225 lbs
5
Nick
Hurd
CrossFit: 4:45 PM
3 x 6 @ 225 lbs
6
Kade
Bryant
CrossFit: 5:45 PM
3 x 6 @ 205 lbs
6
Robby
Vogt
CrossFit: 12:00 PM
3 x 6 @ 205 lbs
7
Andy
McGinty
CrossFit: 12:00 PM
3 x 6 @ 185 lbs
7
Brad
Dickey
CrossFit: 12:00 PM
3 x 6 @ 185 lbs
7
Chad
Rogers
CrossFit: 12:00 PM
3 x 6 @ 185 lbs
7
Chris
Obenshain
CrossFit: 4:45 PM
3 x 6 @ 185 lbs
7
Fredrick
Martin
CrossFit: 6:00 AM
3 x 6 @ 185 lbs
7
Jess
Achenbach
CrossFit: 12:00 PM
3 x 6 @ 185 lbs
7
John
Jesus
CrossFit: 12:00 PM
3 x 6 @ 185 lbs
8
Private
CrossFit: 6:00 AM
3 x 6 @ 165 lbs
8
William
Tyler
CrossFit: 8:00 AM
3 x 6 @ 165 lbs
Female Clients
1
Hannah
Lewis
CrossFit: 6:00 AM
3 x 6 @ 165 lbs
1
Marissa
Mitrovic
CrossFit: 8:00 AM
3 x 6 @ 165 lbs
1
Marissa
Mitrovic
CrossFit: 8:00 AM
3 x 6 @ 165 lbs
2
Leslie
Hubbbard
CrossFit: 6:00 AM
3 x 6 @ 145 lbs
3
Katie
Reinhardt
CrossFit: 6:45 PM
3 x 6 @ 140 lbs
4
Audrey
Castlen
CrossFit: 6:00 AM
3 x 6 @ 135 lbs
4
Ella
Summer
CrossFit: 8:00 AM
3 x 6 @ 135 lbs
4
Helen
Shepard
CrossFit: 4:45 PM
3 x 6 @ 135 lbs
5
Allie
A.
CrossFit: 12:00 PM
3 x 6 @ 125 lbs
5
Elizabeth
Larson
CrossFit: 4:45 PM
3 x 6 @ 125 lbs
lighter next time
5
Margaret
Banks
CrossFit: 6:00 AM
3 x 6 @ 125 lbs
6
Caris
Cole
CrossFit: 12:00 PM
3 x 6 @ 115 lbs
7
Joanna
Rudnick
CrossFit: 5:45 PM
3 x 6 @ 110 lbs
7
Liz
Gonye
CrossFit: 5:45 PM
3 x 6 @ 110 lbs
7
Lois
Love
CrossFit: 5:45 PM
3 x 6 @ 110 lbs
8
Caitlin
McGrath
CrossFit: 8:00 AM
3 x 6 @ 105 lbs
8
Hannah
Helm
CrossFit: 4:45 PM
3 x 6 @ 105 lbs
8
Sandi
Scarangella
CrossFit: 4:45 PM
3 x 6 @ 105 lbs
9
Pam
Finney
CrossFit: 6:00 AM
3 x 6 @ 75 lbs
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