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Components

Back Squat

Back Squat

Metcon

Settings

Workout

Squats

Warm-up

2 Rounds:
200m Run
8 Scap Pull-ups
8 Pull-ups
8/8 Single Arm KB Thrusters (light/medium)

Guided Barbell Warmup for the Back Squat + Bracing & Setup Ques

Strength

Back Squat (Build to a heavy single)

15 minutes

Back Squat (3 x 5 @ 80% of Heavy Single)

Done every 2:30, together

Metcon

Metcon (Time)

For Time:
50 Wall Balls (20/14lbs)
40/30 Calorie Bike (RX+ Ski Erg)
30 Alt. DB Snatches (50/35lbs) (RX+ 70/45lbs)
20 Box Jump Overs (24/20")
15 Bar Muscle Ups (RX+) 35 Strict Ring Pull-ups (RX)

*Scale 35 ring pull-ups to 35 strict mixed grip pull-ups

16 Minute Cap

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

Whiteboard:

Friday, January 10, 2020

Male Clients

1

Jim
Pinkerton

8am CrossFit

1 x 1 @ 365 lbs

1

Nate
Cobb

12pm CrossFit

1 x 1 @ 365 lbs

2

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 360 lbs

370(F). no belt thru 315. 155-205-254-295-315-340-360-370(F)

3

Adam
Gelfand

6am CrossFit

1 x 1 @ 335 lbs

355 fail

4

Private

12pm CrossFit

1 x 1 @ 325 lbs

5

Brandon
Thorsten

12pm CrossFit

1 x 1 @ 315 lbs

unbelted, no sleeves, reg shoes

6

Fabricio
🦍

12pm CrossFit

1 x 1 @ 308.7 lbs

7

Mike
Tighe

12pm CrossFit

1 x 1 @ 305 lbs

Felt like a 1rm

8

Brian
Kalmenson

6am CrossFit

1 x 1 @ 295 lbs

8

Tyler
Eickmann

8am CrossFit

1 x 1 @ 295 lbs

Attempted 315

9

Andrés
Herrera

8am CrossFit

1 x 1 @ 275 lbs

9

Hipster
Carlos

6am CrossFit

1 x 1 @ 275 lbs

No belt, felt good

9

Jason
Jarrells

12pm CrossFit

1 x 1 @ 275 lbs

easy, but 1st time back in over a month...

9

Kevin
Gelfand

12pm CrossFit

1 x 1 @ 275 lbs

9

Ryan
Figuerado

5pm CrossFit

1 x 1 @ 275 lbs

9

Ryan
Goderre

5pm CrossFit

1 x 1 @ 275 lbs

10

Eric
Otero

5pm CrossFit

1 x 1 @ 265 lbs

10

Ryan
Keith

12pm CrossFit

1 x 1 @ 265 lbs

11

Danny
Meadows

6am CrossFit

1 x 1 @ 255 lbs

12

Aldair
Rodriguez

12pm CrossFit

1 x 1 @ 245 lbs

13

Christopher
Lai

7am CrossFit

1 x 1 @ 235 lbs

14

Michael
Liu

6am CrossFit

1 x 1 @ 225 lbs

Failed 230lb

15

Ashish
Grover

8am CrossFit

1 x 1 @ 220 lbs

16

Ahmed
Dahir

7am CrossFit

1 x 1 @ 205 lbs

16

John
King

8am CrossFit

1 x 1 @ 205 lbs

17

Julian
Haddad

12pm CrossFit

1 x 1 @ 170 lbs

Female Clients

1

Claudia
Chaloner

12pm CrossFit

1 x 1 @ 286 lbs

2

ashley
green

5pm CrossFit

1 x 1 @ 250 lbs

3

Patrisha
Wilson

7am CrossFit

1 x 1 @ 220 lbs

Feeling broke

4

Ruth
Rittermann

6am CrossFit

1 x 1 @ 215 lbs

5

Lisa
Gift

12pm CrossFit

1 x 1 @ 210 lbs

6

Genesis
Dejesus

6pm CrossFit

1 x 1 @ 205 lbs

6

Jaclyn
Morbitzer

8am CrossFit

1 x 1 @ 205 lbs

thank you knee sleeves!

6

Janis
Green

8am CrossFit

1 x 1 @ 205 lbs

6

Patti
Gerckens

8am CrossFit

1 x 1 @ 205 lbs

7

Heather
Spears

5pm CrossFit

1 x 1 @ 200 lbs

8

Camille
Chamberlen

8am CrossFit

1 x 1 @ 195 lbs

8

Kym
Janke

4pm CrossFit

1 x 1 @ 195 lbs

no lifters - focus on depth

9

April
Hernandez

8am CrossFit

1 x 1 @ 185 lbs

9

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 185 lbs

9

kasey
stark

5pm CrossFit

1 x 1 @ 185 lbs

10

Maria
Mercado

6pm CrossFit

1 x 1 @ 180 lbs

11

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 175 lbs

12

Gretchen
Otero

5pm CrossFit

1 x 1 @ 165 lbs

12

Michelle
Robidas

7am CrossFit

1 x 1 @ 165 lbs

Easier than before Xmas!

13

Wendy
Escalante

12pm CrossFit

1 x 1 @ 151 lbs

14

Esmeralda
Bernal

6pm CrossFit

1 x 1 @ 135 lbs

15

Veronica
King

4pm CrossFit

1 x 1 @ 115 lbs

16

Talyn
Meadows

4pm CrossFit

1 x 1 @ 85 lbs