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Back Squat

Metcon

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Workout

04/12/2016

Weightlifting

Back Squat (15 Minutes to Establish 1 Rep Max )

Back Squat

Suggested Build:
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 100%+ or new PR.

Metcon (Time)

Partner Workout for Time
100 Kettle Bell Swings (53/35)
100 Sit-ups
500 Single-unders
100 Sit-ups
100 Push-press (95/65)

**Divide work equally
**Only one partner working at a time.
**Rx+= Double-unders (same reps) & 115/85 push-presses.

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

Whiteboard:

Tuesday, April 12, 2016

Male Clients

1

BoBo
Morrow

5:45 PM CrossFit

1 x 1 @ 405 lbs

easy ran out of time

2

wesley
pope

5:45 AM CrossFit

1 x 1 @ 370 lbs

3

Frank
Garcia

5:45 PM CrossFit

1 x 1 @ 365 lbs

boooo...

4

Dustin
Pierce

5:45 AM CrossFit

1 x 1 @ 345 lbs

5

Kevin
Wong

5:45 PM CrossFit

1 x 1 @ 315 lbs

easy

5

Sha
Gearn

5:45 AM CrossFit

1 x 1 @ 315 lbs

6

Ben
Beyer

5:45 PM CrossFit

1 x 1 @ 305 lbs

7

Blake
Boyd

5:45 PM CrossFit

1 x 1 @ 295 lbs

7

Cameron
Reeves

6:45PM CrossFit

1 x 1 @ 295 lbs

8

Jacob
Young

5:45 AM CrossFit

1 x 1 @ 265 lbs

9

Nate
Stroh

5:45 AM CrossFit

1 x 1 @ 190 lbs

10

kyle
lawles

5:45 AM CrossFit

1 x 1 @ 185 lbs

Female Clients

1

Sydney
Berg

5:45 PM CrossFit

1 x 1 @ 225 lbs

2

Ashley
Reeves

5:45 PM CrossFit

1 x 1 @ 205 lbs

3

Emily
Nix

5:45 PM CrossFit

1 x 1 @ 185 lbs

attempted to decapitate myself.. oops!

3

Maggie
Webb

5:45 PM CrossFit

1 x 1 @ 185 lbs

4

Breanna
Spicer

5:45 AM CrossFit

1 x 1 @ 165 lbs

4

Christen
Wise

5:45 AM CrossFit

1 x 1 @ 165 lbs

5

alysia
spicer

5:45 AM CrossFit

1 x 1 @ 155 lbs

5

Emily
Cassady

5:45 PM CrossFit

1 x 1 @ 155 lbs

5

Emily
Hunt

5:45 AM CrossFit

1 x 1 @ 155 lbs

5

Malinda
Gomez

5:45 AM CrossFit

1 x 1 @ 155 lbs

5

Sarah
Arora

5:45 AM CrossFit

1 x 1 @ 155 lbs

6

Jacqui
Morrow

6:45PM CrossFit

1 x 1 @ 150 lbs

155-not far down enough

7

Brooke
Silverthorn

5:45 PM CrossFit

1 x 1 @ 140 lbs

8

Jenn
Reeves

6:45PM CrossFit

1 x 1 @ 135 lbs