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Components

Back Squat

Metcon

Settings

Workout

Back Squats and DB Clean and Jerks/Bike/T2B

Warm-up

50 ft. Forward Banded March (5 Squats every 10 steps)
50 ft. Backward Banded March (5 Squats every 10 steps)
50 ft. Lateral Banded March / side
15 Banded Squats
15 Banded Glute Bridges
15 Banded Face Pulls
15 GHD Hip Extensions
15 GHD Situps
10 Kips

Strength

Back Squat (6x3 @ 85% )

Each set will be completed every 2:30 together.
Immediately after each set of Back Squats, you are to complete 3 max effort high jumps using the vertical jump, rings or the rig as an aiming point.

Metcon

Metcon (AMRAP - Rounds and Reps)

12 minute AMRAP of:
8 Single-arm DB Clean and Jerk (50/35) / RX+(60/40)
10/8 Assault Bike Calories
12 Toes-to-bar

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

Whiteboard:

Tuesday, January 29, 2019

Male Clients

1

Trenton
Mulder

5pm CrossFit

6 x 3 @ 325 lbs

2

Jim
Pinkerton

6am CrossFit

6 x 3 @ 315 lbs

3

Ramon
Ulloa

4pm CrossFit

6 x 3 @ 310 lbs

4

Adam
Gelfand

12pm CrossFit

6 x 3 @ 300 lbs

4

Izick
Espinoza

5pm CrossFit

6 x 3 @ 300 lbs

5

Brandon
Thorsten

4pm CrossFit

6 x 3 @ 295 lbs

5

Fabricio
🦍

12pm CrossFit

6 x 3 @ 295 lbs

6

Moyzes
Dias

7pm CrossFit

6 x 3 @ 285 lbs

6

Nate
Cobb

8am CrossFit

6 x 3 @ 285 lbs

7

Andrés
Herrera

4pm CrossFit

6 x 3 @ 255 lbs

7

Brad
Damon

6am CrossFit

6 x 3 @ 255 lbs

7

Brian
Kalmenson

6am CrossFit

6 x 3 @ 255 lbs

7

Chris
Bartley

4pm CrossFit

6 x 3 @ 255 lbs

7

Robby
Tabellija

12pm CrossFit

6 x 3 @ 255 lbs

7

Robert
Christie

6am CrossFit

6 x 3 @ 255 lbs

8

Jake
White

6am CrossFit

6 x 3 @ 245 lbs

195 first 3 sets for 6 reps 225 4th set for 3rep 245 5th set 225 ...

8

Mike
Tighe

12pm CrossFit

6 x 3 @ 245 lbs

9

Private

4pm CrossFit

6 x 3 @ 235 lbs

9

Ulrick
Matsunaga

7am CrossFit

6 x 3 @ 235 lbs

Almost 80%

10

Ryan
Figuerado

5pm CrossFit

6 x 3 @ 230 lbs

11

Dominic
Pardini

6pm CrossFit

6 x 3 @ 225 lbs

felt strnger towards the end. knees out and brace core

11

Eric
Svensen

6am CrossFit

6 x 3 @ 225 lbs

11

Jerry
Gramling

4pm CrossFit

6 x 3 @ 225 lbs

this was very easy, but it is my 85%

11

Lenny
T

4pm CrossFit

6 x 3 @ 225 lbs

11

Salvador
Urena

4pm CrossFit

6 x 3 @ 225 lbs

11

Tyler
Eickmann

5pm CrossFit

6 x 3 @ 225 lbs

12

Chris
Aldrich

8am CrossFit

6 x 3 @ 220 lbs

Vert. Jump: 3rd red x3, white below 3rd red x3

13

Ron
Kao

12pm CrossFit

6 x 3 @ 205 lbs

tied up rope by the oly platforms height for jumps

13

Ron
Singer

6pm CrossFit

6 x 3 @ 205 lbs

14

Chad
Baker

12pm CrossFit

6 x 3 @ 195 lbs

15

Bill
Curci

4pm CrossFit

6 x 3 @ 185 lbs

15

Jaimeson
Pollen

8am CrossFit

6 x 3 @ 185 lbs

15

Jet
Javelet

4pm CrossFit

6 x 3 @ 185 lbs

16

Jay
Cortez

6pm CrossFit

6 x 3 @ 145 lbs

16

Vincent
Lopez

7am CrossFit

6 x 3 @ 145 lbs

17

AJ!
Isabelo

6am CrossFit

1 x 1 @ 295.47 lbs

95% no shoes/with belt Nemesis Pgm

Female Clients

1

Rachael
Storm

12pm CrossFit

6 x 3 @ 185 lbs

2

Kym
Janke

4pm CrossFit

6 x 3 @ 170 lbs

3

Camille
Chamberlen

7am CrossFit

6 x 3 @ 165 lbs

3

Nicole
Schneider

5pm CrossFit

6 x 3 @ 165 lbs

4

Maria
Mercado

6pm CrossFit

6 x 3 @ 160 lbs

5

Private

8am CrossFit

6 x 3 @ 157 lbs

6

Alicia
Dolan

6am CrossFit

6 x 3 @ 150 lbs

6

Genesis
Dejesus

5pm CrossFit

6 x 3 @ 150 lbs

6

Gracie
Laciste

4pm CrossFit

6 x 3 @ 150 lbs

6

Laura
Ringgold

4pm CrossFit

6 x 3 @ 150 lbs

7

Janis
Green

7am CrossFit

6 x 3 @ 145 lbs

kneesles

7

Lisa
Gift

5pm CrossFit

6 x 3 @ 145 lbs

8

kasey
stark

5pm CrossFit

6 x 3 @ 130 lbs

9

Donica
Ryder ⛵️

6am CrossFit

6 x 3 @ 125 lbs

9

Kait
Pollen

8am CrossFit

6 x 3 @ 125 lbs

9

Kelly
Hill

7am CrossFit

6 x 3 @ 125 lbs

10

Danielle
Barragan

8am CrossFit

6 x 3 @ 115 lbs

11

Theresa
Brinsa

4pm CrossFit

6 x 3 @ 105 lbs

tempo

12

Thuong
Ton

7am CrossFit

6 x 3 @ 85 lbs

13

Private

6pm CrossFit

1 x 1 @ 233.73 lbs