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Back Squat

Metcon

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Workout

3/2/20

Weightlifting

Back Squat

Back Squat

On the Minute x 10:
1 Pausing "One and One Quarter" Squat

Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%

Working a new movement today with the Pausing One and One Quarter Back Squat
This movement is designed to strengthen the bottom most part of the back squat
Movement Order:
You'll squat to full depth, stand to about parallel, return to full depth, then stand to full extension
There are pauses built in at two locations:
Pause for 2 seconds in the bottom of the initial squat
Pause for 2 seconds at the top of the ""one quarter"" squat
These percentages are based on your 1RM Back Squat
These 10 reps are on the clock, starting at the top of each minute

Metcon

Metcon (5 Rounds for reps)

5 Rounds:
:40 Wallballs (30/20)
:40 Double DB Snatches (50's/35's)
:40 Assault Bike Calories
1 Minute Rest

RX WB 20/14
Only the front ends of the DB have to touch.

Count total reps for each round to enter 5 totals in WODify.

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

Whiteboard:

Monday, March 02, 2020

Male Clients

1

Kyle
Baker

5:30 PM CrossFit

2 x 1 @ 245 lbs

2

Stephen
Kent

5:30 AM CrossFit

2 x 1 @ 235 lbs

3

Blake
Holloman

8:30AM CrossFit Class

2 x 1 @ 225 lbs

3

Dane
Sonnenberg

4:00 PM CrossFit

2 x 1 @ 225 lbs

3

Ryan
Snitker

4:00 PM CrossFit

2 x 1 @ 225 lbs

4

Jeff
Peck

12:00 PM CrossFit

2 x 1 @ 215 lbs

5

Josh
Sweeney

6:30 AM CrossFit

2 x 1 @ 200 lbs

6

Brent
Miller

8:30AM CrossFit Class

2 x 1 @ 195 lbs

6

Scotty
In Route

8:30AM CrossFit Class

2 x 1 @ 195 lbs

6

Todd
Mehrmann

5:30 PM CrossFit

2 x 1 @ 195 lbs

7

Derek
Halford

6:30 AM CrossFit

2 x 1 @ 185 lbs

7

Eric
Olinger

4:00 PM CrossFit

2 x 1 @ 185 lbs

7

Private

5:30 AM CrossFit

2 x 1 @ 185 lbs

8

Jay
Parkhurst

5:30 PM CrossFit

2 x 1 @ 175 lbs

9

Al
Moody

5:30 AM CrossFit

2 x 1 @ 165 lbs

9

Jason
Denis

5:30 PM CrossFit

2 x 1 @ 165 lbs

9

Josh
Roberts

5:30 PM CrossFit

2 x 1 @ 165 lbs

10

Brad
Topper

8:30AM CrossFit Class

2 x 1 @ 155 lbs

10

Jason
Leach

12:00 PM CrossFit

2 x 1 @ 155 lbs

10

Johnny
Quilla

12:00 PM CrossFit

2 x 1 @ 155 lbs

10

King
of Verdict ...

12:00 PM CrossFit

2 x 1 @ 155 lbs

11

Bernard
Tripp

6:30 AM CrossFit

2 x 1 @ 150 lbs

12

Ken
Buckstad

5:30 AM CrossFit

2 x 1 @ 145 lbs

12

Paul
Rafferty

5:30 AM CrossFit

2 x 1 @ 145 lbs

13

Jim
Tuttle

9:30 AM CrossFit

2 x 1 @ 140 lbs

14

DREW
COLLINS

5:30 PM CrossFit

2 x 1 @ 115 lbs

14

Joey
Hager

5:30 AM CrossFit

2 x 1 @ 115 lbs

14

Mike
Alfred

5:30 AM CrossFit

2 x 1 @ 115 lbs

15

Zeno
Moore

4:00 PM CrossFit

2 x 1 @ 65 lbs

16

colby
hamilton

5:30 PM CrossFit

2 x 1 @ 55 lbs

Female Clients

1

Mary
Mason

8:30AM CrossFit Class

2 x 1 @ 155 lbs

2

Emma
Mason

4:00 PM CrossFit

2 x 1 @ 140 lbs

3

Jill
Olinger

12:00 PM CrossFit

2 x 1 @ 135 lbs

3

Teeter
Miller

5:30 PM CrossFit

2 x 1 @ 135 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

2 x 1 @ 130 lbs

5

Jenn
Warcola

8:30AM CrossFit Class

2 x 1 @ 125 lbs

5

Myra
Harmon

8:30AM CrossFit Class

2 x 1 @ 125 lbs

6

Jennifer
Guthrie

5:30 AM CrossFit

2 x 1 @ 120 lbs

6

Katie
Tuttle

5:30 AM CrossFit

2 x 1 @ 120 lbs

7

Allison
Farar

4:00 PM CrossFit

2 x 1 @ 95 lbs

7

chelsea
snitker

4:00 PM CrossFit

2 x 1 @ 95 lbs

7

Jessica
Kincaid

4:00 PM CrossFit

2 x 1 @ 95 lbs

7

Katelyn
Holloman

8:30AM CrossFit Class

2 x 1 @ 95 lbs

7

Kiersten
Palmer

9:30 AM CrossFit

2 x 1 @ 95 lbs

8

Susan
Sterling

5:30 AM CrossFit

2 x 1 @ 85 lbs

9

Mary
Rafferty

5:30 AM CrossFit

2 x 1 @ 75 lbs