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Pause Back Squats

Metcon

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Workout

6/22/2018

Weightlifting

Pause Back Squats (3 Reps EOMOM for 12 Minutes )

3 Second pause at bottom

Start at 3 Reps at 65% of 1 Rep Max and build to as Heavy as Possible.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 16 Minutes

2 Rounds of:
     25' Front Rack Weighted Walking Lunge
     10 Toes-to-Bars
     08 Dumbbell Deadlifts

2 Rounds of:
     25' Front Rack Weighted Walking Lunge
     10 Bar Muscle-ups (Scale = Banded or Regular Chest-to-Bar)
     08 Dumbbell Power Cleans

*Dumbbell Weight (Rx=35/20, Rx+=50/35)
*Every 12.5' (halfway) of Lunges = 1 rep.
*Lunge from Wallball wall to Benchmark wall through pull-up rig.

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

Whiteboard:

Friday, June 22, 2018

Male Clients

1

Cameron
Reeves

5:45PM CrossFit

4 x 3 @ 235 lbs

2

Sean
Smith

5:45PM CrossFit

1 x 3 @ 225 lbs

3

Aaron
Forehand

8:30AM CrossFit

1 x 3 @ 185 lbs

3

Carlos
Aguirre

5:45PM CrossFit

1 x 3 @ 185 lbs

4

Chase
Young

4:30PM CrossFit

3 x 3 @ 175 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 3 @ 155 lbs

6

Esteban
Ponce

4:30PM CrossFit

1 x 3 @ 135 lbs

7

Seth
McClellan

5:30AM CrossFit

1 x 3 @ 125 lbs

Female Clients

1

Becky
Parrish

5:30AM CrossFit

1 x 3 @ 205 lbs

2

Tracy
May

8:30AM CrossFit

1 x 3 @ 185 lbs

3

Emily
Nix

4:30PM CrossFit

1 x 3 @ 180 lbs

Beltless

4

Ashley
Reeves

5:45PM CrossFit

3 x 3 @ 175 lbs

2x135, 155, 3x175,

5

rebekah
collins

4:30PM CrossFit

1 x 3 @ 165 lbs

6

Brooke
Silverthorn

4:30PM CrossFit

1 x 3 @ 145 lbs

7

Melissa
McClellan

5:30AM CrossFit

1 x 3 @ 125 lbs

8

Kelsey
Williams

8:30AM CrossFit

2 x 3 @ 115 lbs

9

ashley
cowan

4:30PM CrossFit

1 x 3 @ 105 lbs

10

Emily
Gallaway

5:45PM CrossFit

1 x 3 @ 85 lbs

10

Jenn
Reeves

5:45PM CrossFit

1 x 3 @ 85 lbs

11

jesseca
jackson

8:30AM CrossFit

1 x 1 @ 165 lbs

1x3@145