Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

5RM Back Squat

Metcon

Squat Snatch

Metcon

Settings

Workout

THURSDAY 12.22.16

WU:

Coaches Choice

1: 5RM Back Squat (1RM)

MC: Metcon (Time)

RX
3 Rounds:
15 Deadlifts 205/125lbs
18 Cal Row
21 Box Jump Overs 24/20″

RX+
15 Deadlifts 245/165lbs
18 Cal Row
21 Box Jump Overs 24/20″

EC1: Squat Snatch (3X5)

EXTRA CREDIT #1
*80% of 1RM

EC2: Metcon (Weight)

EXTRA CREDIT #2
5 Rounds:
5 Dumbbell Strict Press
Straight Into
10 Dumbbell Push Press
Rest 3:00
Heavier than last time

*log time

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

Whiteboard:

Thursday, December 22, 2016

Leaderboard

Men's 5RM Back Squat
kilmonger .	12/22/2016	1 x 1 @ 435 lbs
Ryan McKeel	12/15/2016	1 x 1 @ 185 lbs

Women's 5RM Back Squat
Melissa Wood	12/22/2016	1 x 1 @ 135 lbs
Pilar Perez	12/15/2016	1 x 1 @ 115 lbs

Male Clients

1

kilmonger
.

9:30 AM CrossFit

1 x 1 @ 435 lbs

2

Divij
Mathew

12:00 PM CrossFit

1 x 1 @ 395 lbs

for 4

3

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 345 lbs

4

Dallas
Gotschall

12:00 PM CrossFit

1 x 1 @ 315 lbs

hip is killing me

5

Andrew
Rex

6:00 AM CrossFit

1 x 5 @ 215 lbs

6

Kevin
Kraft

12:00 PM CrossFit

1 x 5 @ 205 lbs

7

Ben
Breslin

9:30 AM CrossFit

1 x 1 @ 0 lbs

295# FAIL!!!!!!!!!!!

Female Clients

1

Shala
Giardini

4:30 PM CrossFit

1 x 1 @ 235 lbs

2

Cassandra
Nowaczyk

5:30 PM CrossFit

1 x 5 @ 165 lbs

2

Charlie
Brown

4:30 PM CrossFit

1 x 5 @ 165 lbs

2

Erica
Rew

6:00 AM CrossFit

1 x 5 @ 165 lbs

failed 2 @195

3

Chelsea
Marquardt

6:00 AM CrossFit

1 x 5 @ 145 lbs

4

Melissa
Wood

5:30 PM CrossFit

1 x 1 @ 135 lbs