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Back Squat

Metcon

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Workout

Monday

Strength

Back Squat

Back Squat

On the 1:30 × 6 Sets:
30 DU (30 singles for scale)
2 Pausing Back Squats

Sets 1&2: 65%
Sets 3&4: 70%
Sets 5&6: 75%

3 second pause in the bottom of each rep.

Repetitions come from the rack, and lets make sure we are finishing by the 1:00 mark of the interval.

Metcon

Metcon (Weight)

3 Rounds:
21 Weighted Sit-ups (Rx+=GHD Sit-Ups)
15 Dumbbell Bench Press
9 Strict Pull-Ups (Rx+= Strict C2B)

Athlete's choice on the dumbbell loading. These reps do not need to be unbroken each time, but we should be using loads that we are able to complete the 15 reps in 2 sets or less. Free to build over the rounds.

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

Whiteboard:

Monday, April 22, 2019

Male Clients

1

Jim
Anderson

4:30 PM CrossFit

1 x 2 @ 275 lbs

2

3
Pete

5:30 PM CrossFit

1 x 2 @ 272.5 lbs

3

Mark
Barnhart

3:30 PM CrossFit

1 x 2 @ 270 lbs

4

Brian
Johnson

6:00 AM CrossFit

1 x 2 @ 260 lbs

5

David
Spungin

12:15 PM CrossFit

1 x 2 @ 255 lbs

6

Private

5:30 PM CrossFit

1 x 2 @ 235 lbs

6

Sylvain
Thibault

5:30 PM CrossFit

1 x 2 @ 235 lbs

7

Chris
Bowen

9:30 AM CrossFit

1 x 2 @ 225 lbs

7

Kevin
Gilbert

6:00 AM CrossFit

1 x 2 @ 225 lbs

7

Rob
Bush

6:00 AM CrossFit

1 x 2 @ 225 lbs

8

Kevin
Lacjak

3:30 PM CrossFit

1 x 2 @ 215 lbs

8

Mark
Richardson

3:30 PM CrossFit

1 x 2 @ 215 lbs

9

Alex
Kersis

3:30 PM CrossFit

1 x 2 @ 175 lbs

9

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 175 lbs

10

Doug
Kittelsen

8:15 AM CrossFit

1 x 2 @ 165 lbs

11

ed
roy

5:30 PM CrossFit

1 x 2 @ 160 lbs

11

John
Williamson

5:30 PM CrossFit

1 x 2 @ 160 lbs

12

Matt
Bachus

8:15 AM CrossFit

1 x 2 @ 155 lbs

12

scott
sabina

8:15 AM CrossFit

1 x 2 @ 155 lbs

13

Keith
Davis

5:30 PM CrossFit

1 x 2 @ 145 lbs

14

SEAN
BLANEY

12:15 PM CrossFit

1 x 2 @ 125 lbs

15

David
Johnson

6:00 AM CrossFit

1 x 2 @ 115 lbs

16

John
Hays

9:30 AM CrossFit

1 x 2 @ 75 lbs

17

Cornell
Marshall

9:30 AM CrossFit

1 x 2 @ 65 lbs

Female Clients

1

courtney
alberts

9:30 AM CrossFit

1 x 2 @ 155 lbs

1

Lia
Christians

8:15 AM CrossFit

1 x 2 @ 155 lbs

2

Jami
Cheateaux

9:30 AM CrossFit

1 x 2 @ 150 lbs

3

Kathy
Griffiths

4:30 PM CrossFit

1 x 2 @ 135 lbs

3

Kristin
Head

6:00 AM CrossFit

1 x 2 @ 135 lbs

3

Teri
Heines

9:30 AM CrossFit

1 x 2 @ 135 lbs

4

Angie
O'Keefe

8:15 AM CrossFit

1 x 2 @ 130 lbs

5

Ann-Marie
whittington

5:30 PM CrossFit

1 x 2 @ 125 lbs

5

Carmen
Doyle

5:30 PM CrossFit

1 x 2 @ 125 lbs

5

Jessica
Lessig

9:30 AM CrossFit

1 x 2 @ 125 lbs

5

Lexi
Landers

4:30 PM CrossFit

1 x 2 @ 125 lbs

5

Peri
Vogl

9:30 AM CrossFit

1 x 2 @ 125 lbs

6

Ariadna
Lira Ang

5:30 PM CrossFit

1 x 2 @ 120 lbs

7

Johana
Matuskova

5:30 PM CrossFit

1 x 2 @ 115 lbs

7

Susan
McDonald

4:30 PM CrossFit

1 x 2 @ 115 lbs

8

Amanda
Spungin

9:30 AM CrossFit

1 x 2 @ 105 lbs

8

Kerry
Riefenberg

3:30 PM CrossFit

1 x 2 @ 105 lbs

8

Maya
Gonzales

8:15 AM CrossFit

1 x 2 @ 105 lbs

8

Sarah
Rider

12:15 PM CrossFit

1 x 2 @ 105 lbs

9

Katherine
Kane

5:30 PM CrossFit

1 x 2 @ 85 lbs

10

Annie
Dougherty

5:30 PM CrossFit

1 x 2 @ 75 lbs

10

Dana
Bossert

8:15 AM CrossFit

1 x 2 @ 75 lbs

10

Hallie
Ward

4:30 PM CrossFit

1 x 2 @ 75 lbs

10

Vicki
Spicer

8:15 AM CrossFit

1 x 2 @ 75 lbs