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Back Squat

Metcon

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WOD

Friday

Warm-up

15 min

Weightlifting

Back Squat (5,3,1,6,6,6)

Every 2:30
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80%
*Set 6 – 6 rep @ 80%

*Increase 2-3% if yo were able to hit
all reps last week.

Metcon

Metcon (Time)

For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (50/35)
50 Goblet Squats (50/35)

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

Whiteboard:

Friday, September 06, 2019

Leaderboard

Men's Back Squat
Brandon Shuck	09/06/2019	3 x 6 @ 430 lbs
Robert Herford	09/06/2019	3 x 6 @ 380 lbs
Spencer Jones	08/29/2019	3 x 6 @ 375 lbs

Women's Back Squat
Carrie Todd	08/29/2019	3 x 6 @ 205 lbs
Shannon Rolinger	05/12/2019	3 x 6 @ 190 lbs
Alex Bladek	09/06/2019	3 x 6 @ 165 lbs

Male Athletes

1

Brandon
Shuck

5:00 PM CrossFit

3 x 6 @ 430 lbs

5@365, 3@415, 1@475

2

Robert
Herford

6:00 PM CrossFit

3 x 6 @ 380 lbs

3

Jared
Calhoun

11:00 AM CrossFit

3 x 6 @ 295 lbs

4

Chris
Hopkins

5:00 PM CrossFit

3 x 6 @ 285 lbs

5

JP
Howle

5:30 AM CrossFit

3 x 6 @ 275 lbs

% was 325. Back was feeling tight so I dropped weight.

6

Joe
Parker

5:30 AM CrossFit

3 x 6 @ 255 lbs

7

Jason
Leventis

9:00 AM CrossFit

3 x 6 @ 245 lbs

8

Dan
Carley

5:00 PM CrossFit

3 x 6 @ 225 lbs

9

Colt
Taylor

5:00 PM CrossFit

3 x 6 @ 215 lbs

10

George
Wright

5:00 PM CrossFit

3 x 6 @ 210 lbs

170/195/235/210

11

Brad
Brodzinski

9:00 AM CrossFit

3 x 6 @ 195 lbs

12

Timothy
Cook

5:30 AM CrossFit

3 x 6 @ 185 lbs

13

Steve
Jackson

5:00 PM CrossFit

3 x 6 @ 165 lbs

14

Brad
Maxwell

5:00 PM CrossFit

3 x 6 @ 160 lbs

15

Andy
Hoffman

5:00 PM CrossFit

3 x 6 @ 135 lbs

go up next time

Female Athletes

1

Carrie
Todd

11:00 AM CrossFit

3 x 6 @ 185 lbs

@ 72-73%

2

Alex
Bladek

5:00 PM CrossFit

3 x 6 @ 165 lbs

2

Michelle
Shuck

5:00 PM CrossFit

3 x 6 @ 165 lbs

3

Hannah
Moore

11:00 AM CrossFit

3 x 6 @ 140 lbs

4

Cindy
Fisher

9:00 AM CrossFit

3 x 6 @ 135 lbs

Lighter to go lower

4

Madison
Webb

5:00 PM CrossFit

3 x 6 @ 135 lbs

go up next time

5

Alyssa
Carlson

5:30 AM CrossFit

3 x 6 @ 130 lbs

6

Elizabeth
Patterson

5:00 PM CrossFit

3 x 6 @ 115 lbs

5@105 3@115 1@125 6@115 x3

6

Robbin
Nolan

9:00 AM CrossFit

3 x 6 @ 115 lbs

7

Leane
Sullivan

9:00 AM CrossFit

3 x 6 @ 75 lbs