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Back Squat

Metcon

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Workout

Wednesday WOD

Back Squat (5x5 back squat at 65-70%)

Back Squat

Complete 5x5 pause back squat at 65-70%.

*3 second pause

After each set, immediately complete:

40 meter sled push sprint.

*use a weight you can sprint with the entire 40 meters

Metcon (AMRAP - Rounds and Reps)

Death by wall balls:

Begin first minute with 5 wall balls. After finishing your reps, you will rest until the top of the minute. You will add 1 rep each minute until you can no longer complete the required reps in under the minutes.

RX Weight = 20/14#
RX55+masters = 14/10#

RX+ begin at 10 reps

*Goal is 10+ minutes

**score your highest completed round + any extra reps

At home can complete:

Option 1 - Death by thrusters starting at 5.

Option 2 - death by squat jumps starting at 8.

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

Whiteboard:

Wednesday, March 18, 2020

Male Clients

1

Tom
Boyle

5:00 AM CrossFit

5 x 5 @ 245 lbs

3 s hold tough

2

James
Gillespie

5:30 PM CrossFit

5 x 5 @ 225 lbs

2

Private

4:30 PM CrossFit

5 x 5 @ 225 lbs

2

Trey
Jenkins

5:30 PM CrossFit

5 x 5 @ 225 lbs

3

Clint
VanHoy

8:00 AM CrossFit

5 x 5 @ 205 lbs

3

Jeff
Smith

8:00 AM CrossFit

5 x 5 @ 205 lbs

4

Erik
Manning

5:30 PM CrossFit

5 x 5 @ 185 lbs

5

Jim
Hullett

10:00 AM CrossFit

5 x 5 @ 175 lbs

5

Ryan
Demmel

10:00 AM CrossFit

5 x 5 @ 175 lbs

6

William
Bryan

10:00 AM CrossFit

5 x 5 @ 165 lbs

7

Patrick
Dedoyard

5:30 PM CrossFit

5 x 5 @ 155 lbs

8

Jeff
Davis

4:30 PM CrossFit

5 x 5 @ 145 lbs

9

Aaron
Carver

4:30 PM CrossFit

5 x 5 @ 135 lbs

9

Dave
Lombardo

5:00 AM CrossFit

5 x 5 @ 135 lbs

9

Rich
Marino

4:30 PM CrossFit

5 x 5 @ 135 lbs

Just getting back into it

9

Robin
Gautham Mu ...

7:30 PM CrossFit

5 x 5 @ 135 lbs

10

David
Johnson

8:00 AM CrossFit

5 x 5 @ 105 lbs

11

Smokey
Sullins

5:30 PM CrossFit

5 x 5 @ 55 lbs

12

Kris
Keropian

4:30 PM CrossFit

5 x 5 @ 0 lbs

12

Dale
Rinkenberger

6:00 AM CrossFit

1 x 5 @ 185 lbs

12

Edward
Popek

6:00 AM CrossFit

1 x 5 @ 205 lbs

12

Harris
Frank

5:00 AM CrossFit

1 x 5 @ 195 lbs

12

Jason
Jones

5:00 AM CrossFit

1 x 5 @ 195 lbs

Female Clients

1

Victoria
Duncan

4:30 PM CrossFit

5 x 5 @ 150 lbs

2

Tammy
Lewis

5:00 AM CrossFit

5 x 5 @ 125 lbs

3

Kelli
Bryan

10:00 AM CrossFit

5 x 5 @ 115 lbs

3

Rachel
Blackwell

10:00 AM CrossFit

5 x 5 @ 115 lbs

4

Kyra
Odum Richa ...

5:30 PM CrossFit

5 x 5 @ 105 lbs

4

Tracy
Jennings

6:00 AM CrossFit

5 x 5 @ 105 lbs

5

Andrea
Bauer

8:00 AM CrossFit

5 x 5 @ 95 lbs

5

Brianna
Doty

4:30 PM CrossFit

5 x 5 @ 95 lbs

Went light

5

Jen
Thompson

4:30 PM CrossFit

5 x 5 @ 95 lbs

5

Jessyca
Doty

4:30 PM CrossFit

5 x 5 @ 95 lbs

5

Kim
Hullett

10:00 AM CrossFit

5 x 5 @ 95 lbs

5

Lissy
Cowdery

4:30 PM CrossFit

5 x 5 @ 95 lbs

5

Vanessa
Cordova

7:30 PM CrossFit

5 x 5 @ 95 lbs

6

Eva
Popek

6:00 AM CrossFit

5 x 5 @ 85 lbs

6

Liz
Bunker

6:00 AM CrossFit

5 x 5 @ 85 lbs

6

Staci
Hamilton

5:30 PM CrossFit

5 x 5 @ 85 lbs

7

Melisa
Raney

10:00 AM CrossFit

5 x 5 @ 75 lbs

8

Natalie
Cosson

6:00 AM CrossFit

5 x 5 @ 70 lbs

9

Jami
Latham

WOD: 12:00 AM

5 x 5 @ 65 lbs

9

Silvana
Scherer

5:30 PM CrossFit

5 x 5 @ 65 lbs

10

Emily
Thaxton

8:00 AM CrossFit

2 x 5 @ 115 lbs