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Components
Tempo Back Squat
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Monday, March 09, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Open Gym
CrossFit 4:30pm
CrossFit: 5:30 PM
CrossFit: 6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (3/7)
Workout
Monday, March 09, 2020
Weekly Mindset: "Sometimes we're tested not to show our weaknesses, but to discover our strengths."
Tempo Back Squat
E2:00 x 5 Sets
2 Pausing "One and One Quarter"Squat
Start @ 50% of 1RM and build over 5 sets
* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.
https://youtu.be/2B_Q_ZFCuc8
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
Metcon (Time)
"Overkill"
For Time: (15 min cut off)
21-15-9:
Power Cleans
Box Jump Overs (24"/20")
Front Squats
Toes to Bar
RX: 95/65
RX+: 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 09, 2020
Male Clients
1
Ryan
Lee
CrossFit 4:30pm
1 x 1 @ 235 lbs
2
Jay
Scherer
CrossFit: 5:30 PM
1 x 1 @ 155 lbs
3
Mark
Hall
CrossFit 6:00am
1 x 2 @ 135 lbs
Female Clients
1
Sydnee
Baker
CrossFit 9:15am
1 x 1 @ 205 lbs
2
Amy
Anton
CrossFit: 5:30 PM
1 x 1 @ 175 lbs
3
Kena
Brannan
CrossFit 6:00am
1 x 1 @ 165 lbs
4
Erin
Steinfath
CrossFit 4:30pm
1 x 1 @ 160 lbs
5
Vanessa
Parton
CrossFit 9:15am
1 x 1 @ 135 lbs
6
Melissa
Waters
CrossFit: 5:30 PM
1 x 1 @ 120 lbs
7
Jessica
Rivera
CrossFit: 6:30 PM
5 x 2 @ 95 lbs
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