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Back Squat

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Workout

CF2/7/22

Strength

The next 8 weeks we will be doing a double progression strength series with our Squat, Deadlift and Strict Press.

Tues & Thurs will be focused on the Olympic lifts Snatch Clean and Jerk

Fridays we will be continuing our Muscle Up progressions. I really think that a combination of the strict Chin up and Dips along with the opportunity to continue to practice our RMU we are gonna have several able to get their first!!

Monday: Squat Cycle
Tuesday: Snatch
Wednesday: Deadlift & Press
Thursday: Clean & Jerk
Friday: Chin-ups & Dips or RMU
Saturday: Partner WOD!
Sunday: Gymnastics Progressions

Back Squat (6-6-6-6)

Every 3 Minutes at Heaviest from Last week or Roughly 70%
Superset with 10-15 Hanging Weighted Knee Raises

Metcon (Time)

3 Rounds of:
21 Deadlifts 135/95
21 Air Squats

Directly into
3 Rounds of:
15 Hang Power Cleans
15 Push Ups

Directly into
3 Rounds of:
9 Push Jerks
9 Pull-ups (chest to bar if you have them)

5 Minutes Max At Each Section then Move On
15min Time Cap

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

Whiteboard:

Monday, February 07, 2022

Male Clients

1

Yaneer
Escappa

CrossFit: 7:00 PM

4 x 6 @ 315 lbs

275-275-275-315

2

joseph
tepe

CrossFit: 7:30 AM

4 x 6 @ 275 lbs

3

miguel
reyes

CrossFit: 5:30 PM

4 x 6 @ 255 lbs

4

Roussos
Koliakoudakis

CrossFit: 9:00 AM

4 x 6 @ 235 lbs

5

Abraham
Montano

CrossFit: 7:00 PM

4 x 6 @ 205 lbs

5

Jordan
Brill

CrossFit: 5:30 PM

4 x 6 @ 205 lbs

6

JUSTIN
ANDERSON

CrossFit: 5:00 AM

4 x 6 @ 195 lbs

6

My
Do

CrossFit: 5:30 PM

4 x 6 @ 195 lbs

7

Eric
Culberson

CrossFit: 7:30 AM

4 x 6 @ 185 lbs

7

JR
Echaluce

CrossFit: 4:00 PM

4 x 6 @ 185 lbs

7

Vance
Smith

CrossFit: 12:00 PM

4 x 6 @ 185 lbs

8

Grant
Norris-Jones

CrossFit: 5:30 PM

4 x 6 @ 175 lbs

8

Swaminathan
Vaidyanathan

CrossFit: 7:00 PM

4 x 6 @ 175 lbs

9

BENJAMIN
LARVIE

CrossFit: 9:00 AM

4 x 6 @ 165 lbs

9

Ryan
Taylor

CrossFit: 12:00 PM

4 x 6 @ 165 lbs

9

Steve
Fair

CrossFit: 12:00 PM

4 x 6 @ 165 lbs

10

Jeff
Falcon

CrossFit: 5:00 AM

4 x 6 @ 155 lbs

11

Irv
Gaskin

CrossFit: 9:00 AM

4 x 6 @ 140 lbs

12

john
ryan

CrossFit: 12:00 PM

4 x 6 @ 135 lbs

12

Justin
Lafferty

CrossFit: 6:00 AM

4 x 6 @ 135 lbs

13

Michael
Wiley

CrossFit: 12:00 PM

4 x 6 @ 65 lbs

14

Danny
Bazan

CrossFit: 12:00 PM

1 x 6 @ 245 lbs

Female Clients

1

Allysen
Breeden

CrossFit: 5:00 AM

4 x 6 @ 190 lbs

2

Mariela
Ramos

CrossFit: 6:00 AM

4 x 6 @ 175 lbs

3

Alexandria
H

CrossFit: 9:00 AM

4 x 6 @ 170 lbs

4

Julia
Gongora

CrossFit: 5:30 PM

4 x 6 @ 165 lbs

4

Kandice
Ruckle

CrossFit: 9:00 AM

4 x 6 @ 165 lbs

4

Margoth
Tello

CrossFit: 5:00 AM

4 x 6 @ 165 lbs

4

Monica
Robinson

CrossFit: 5:30 PM

4 x 6 @ 165 lbs

5

Michelle
Oddi

CrossFit: 6:00 AM

4 x 6 @ 155 lbs

6

Liliana
Madrigal

CrossFit: 7:00 PM

4 x 6 @ 145 lbs

7

Alicia
coro

CrossFit: 12:00 PM

4 x 6 @ 140 lbs

8

Devora
Langley

CrossFit: 12:00 PM

4 x 6 @ 125 lbs

8

Jayme
Allen

CrossFit: 7:30 AM

4 x 6 @ 125 lbs

8

Malaya
Santos

CrossFit: 7:30 AM

4 x 6 @ 125 lbs

8

Meghan
Distelrath

CrossFit: 12:00 PM

4 x 6 @ 125 lbs

9

Ace
Anderson

CrossFit: 5:00 AM

4 x 6 @ 105 lbs

9

Jadie
Grimm

CrossFit: 7:00 PM

4 x 6 @ 105 lbs

9

jessica
domingo

CrossFit: 7:00 PM

4 x 6 @ 105 lbs

10

Rosel
Moral

CrossFit: 5:30 PM

4 x 6 @ 85 lbs

11

Ruby
Hernandez

CrossFit: 12:00 PM

4 x 6 @ 75 lbs

11

Yanira
Morales

CrossFit: 12:00 PM

4 x 6 @ 75 lbs

12

Avery
Valentine

CrossFit: 12:00 PM

4 x 6 @ 65 lbs

15# bar (4) 10# plates, (2) 5# plates

12

Doris
Ferrer

CrossFit: 7:30 AM

4 x 6 @ 65 lbs

13

Priscila
Leyva

CrossFit: 7:00 PM

4 x 6 @ 45 lbs

14

Yesenia
Guevara

CrossFit: 12:00 PM

4 x 6 @ 35 lbs

15

Marilyn
Groce

CrossFit: 12:00 PM

4 x 6 @ 15 lbs

16

Alyssa
Bedell

CrossFit: 7:30 AM

1 x 6 @ 190 lbs

155/175/185

16

Chloe
Dilling

CrossFit: 7:30 AM

1 x 6 @ 175 lbs

155, 165, 165, 175

16

Whitney
Tepe

CrossFit: 7:30 AM

1 x 6 @ 125 lbs