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Back Squat | WOD 2.4.19

Back Squat (3 x 4 @20X1 tempo)

Same weight across work sets. Try to go heavier than last week's 6's.

Metcon (No Measure)

EMOM for 15 minutes:

1 – 6-10 Strict Pull-ups
2 – 10-12 Box Jumps, 24/20"
3 – 8-12 Push-Ups

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

Whiteboard:

Monday, February 04, 2019

Male Clients

1

Private

CrossFit: 5:45 PM

3 x 4 @ 315 lbs

2

Kyle
O’Donnell

CrossFit: 6:00 AM

3 x 4 @ 295 lbs

3

Andrew
Cox

CrossFit: 5:45 PM

3 x 4 @ 287 lbs

4

Matthew
Melfa

CrossFit: 6:45 PM

3 x 4 @ 285 lbs

Completed at Pax River

5

Frank
Wisnieski

CrossFit: 5:45 PM

3 x 4 @ 276 lbs

I built across sets. 276 for last set only

6

Daniel
Nolan

CrossFit: 5:45 PM

3 x 4 @ 275 lbs

7

Kurt
Slangerup

CrossFit: 4:45 PM

3 x 4 @ 265 lbs

7

Ryan
Veatch

CrossFit: 4:45 PM

3 x 4 @ 265 lbs

7

shelly
root

CrossFit: 12:00 PM

3 x 4 @ 265 lbs

7

Yannick
Fayolle

CrossFit: 12:00 PM

3 x 4 @ 265 lbs

8

John
Jesus

CrossFit: 12:00 PM

3 x 4 @ 255 lbs

9

Alexander
Ramey

CrossFit: 5:45 PM

3 x 4 @ 245 lbs

9

Forrest
LeJeune

CrossFit: 4:45 PM

3 x 4 @ 245 lbs

9

Kade
Bryant

CrossFit: 6:45 PM

3 x 4 @ 245 lbs

10

Chris
Martsolf

CrossFit: 5:45 PM

3 x 4 @ 225 lbs

11

Landon
Perdue

CrossFit: 4:45 PM

3 x 4 @ 215 lbs

12

DJ
Hamilton

CrossFit: 5:45 PM

3 x 4 @ 205 lbs

12

Eric
Charles

CrossFit: 6:45 PM

3 x 4 @ 205 lbs

12

Keenan
France

CrossFit: 5:45 PM

3 x 4 @ 205 lbs

13

Robby
Vogt

CrossFit: 4:45 PM

3 x 4 @ 195 lbs

13

Tommy
Terrell

CrossFit: 12:00 PM

3 x 4 @ 195 lbs

14

John
Townsend

CrossFit: 6:00 AM

3 x 4 @ 185 lbs

14

David
Cordoba

CrossFit: 8:00 AM

3 x 4 @ 185 lbs

14

William
Tyler

CrossFit: 8:00 AM

3 x 4 @ 185 lbs

15

Andrew
Manuel

CrossFit: 4:45 PM

3 x 4 @ 155 lbs

15

Private

CrossFit: 6:00 AM

3 x 4 @ 155 lbs

15

Faran
Saeed

CrossFit: 4:45 PM

3 x 4 @ 155 lbs

15

Razvan
Untaroiu

CrossFit: 6:45 PM

3 x 4 @ 155 lbs

16

Steve
Arata

CrossFit: 6:00 AM

3 x 4 @ 135 lbs

Female Clients

1

Hannah
Lewis

CrossFit: 6:00 AM

3 x 4 @ 185 lbs

2

Marissa
Mitrovic

CrossFit: 12:00 PM

3 x 4 @ 175 lbs

3

Jackie
Marks

CrossFit: 4:45 PM

3 x 4 @ 160 lbs

4

Elizabeth
Krebs

CrossFit: 5:45 PM

3 x 4 @ 150 lbs

5

Audrey
Castlen

CrossFit: 6:00 AM

3 x 4 @ 145 lbs

5

Ella
Summer

CrossFit: 8:00 AM

3 x 4 @ 145 lbs

6

Allie
A.

CrossFit: 12:00 PM

3 x 4 @ 140 lbs

6

Kami
Melfa

CrossFit: 12:00 PM

3 x 4 @ 140 lbs

7

Genevieve
Walsh

CrossFit: 12:00 PM

3 x 4 @ 135 lbs

7

Lily
Argenbright

CrossFit: 4:45 PM

3 x 4 @ 135 lbs

8

Elizabeth
Larson

CrossFit: 5:45 PM

3 x 4 @ 130 lbs

8

Jill
Salyer

CrossFit: 4:45 PM

3 x 4 @ 130 lbs

9

Caris
Cole

CrossFit: 12:00 PM

3 x 4 @ 125 lbs

9

Joanna
Rudnick

CrossFit: 5:45 PM

3 x 4 @ 125 lbs

9

Sandi
Scarangella

CrossFit: 4:45 PM

3 x 4 @ 125 lbs

9

Taylor
Craig

CrossFit: 12:00 PM

3 x 4 @ 125 lbs

10

Liz
Gonye

CrossFit: 5:45 PM

3 x 4 @ 115 lbs

11

Katherine
Jonte

CrossFit: 5:45 PM

3 x 4 @ 105 lbs

12

Bonnie
Hanks

CrossFit: 8:00 AM

3 x 4 @ 90 lbs

12

Courtney
Marsh

CrossFit: 6:45 PM

3 x 4 @ 90 lbs

13

Ariel
Monismith

CrossFit: 6:00 AM

3 x 4 @ 85 lbs

13

Elisabeth
Rogers

CrossFit: 8:00 AM

3 x 4 @ 85 lbs

14

Christine
Argenbright

CrossFit: 4:45 PM

3 x 4 @ 55 lbs