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Metcon
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Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
220518 - ALL THE BACK SQUATS! - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym - Afternoon
CrossFit Kids: 3:30 PM
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (8/6)
Workout
220518 - ALL THE BACK SQUATS!
Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.
Weightlifting
Metcon (No Measure)
Back squat - Week 3:
8 reps (107%)
10 reps (103%)
12 reps (98%)
– Rest 3:00 between sets.
Metcon
Metcon (Time)
RX
(15 Min. Time Cap)
9-15-21:
Back squats (155/225 lb)
– Run 400 m after each set of back squats.
INTERMEDIATE
9-15-21:
Back squats (105/155 lb)
– Run 400 m after each set of back squats.
BEGINNER
9-15-21:
Back squats (65/95 lb)
– Run 200 m after each set of back squats.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 18, 2022
Male Clients
1
Jackson
Chesser
CrossFit 5:45am
11:57
Weightlifting: 275x8 265x10 245x12
2
Dustin
Durbin
CrossFit 5:45am
10:15
165#, 200-600-400m runs; accidentally ran 200 the first round 🤣
3
Greg
Cooke
CrossFit 5:45am
11:19
185#
4
Brian
McCoy
CrossFit 5:45am
11:30
115 300 m
5
Connor
Reece
CrossFit: 5:45 PM
12:02
115
6
Sean
Hopkins
CrossFit: 4:30 PM
12:14
135lbs
7
Earl
Freeman
CrossFit: 5:45 PM
12:32
65 lb/500m row
8
Riley
Garrett
CrossFit: 5:45 PM
12:45
185
Female Clients
1
Sydnee
Baker
CrossFit: 5:45 PM
11:30
W/ Tiff
2
Missy
Lewis
CrossFit 9:15am
10:13
105
3
Amy
Herrington
CrossFit: 5:45 PM
10:50
105#
4
Jenny
Graham
CrossFit 9:15am
12:12
80# 400m row
5
Amy
Anton
CrossFit: 5:45 PM
12:30
105 lb & 300m run; 115,110,105 for 8/10/12 rep back squats
6
Melissa
Waters
CrossFit: 4:30 PM
14:36
105# 300m, 250m, 400m run
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