Show Workout in Full Screen
Auto Scroll Page
Components
Back Squat
Single Arm DB Row
Metcon
Settings
Location
(All)
Crossfit Charlottesville
Program
CrossFit
Focus
HWPO Affiliate
Sweat
Date
Workout
Back Squat | WOD 6/24/19 - Crossfit Charlottesville
Class
(All)
CrossFit: 6:00 AM
CrossFit: 8:00 AM
CrossFit: 12:00 PM
CrossFit: 4:45 PM
CrossFit: 5:45 PM
CrossFit: 6:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (23/21)
Workout
Back Squat | WOD 6/24/19
A1: Back Squat (3 – 3 – 3 @20X0 tempo)
Build per set to a tough triple for the day.
A2: Single Arm DB Row (3 x 6-8/arm @20X1 tempo)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Snatches 50/35
6 Bar Muscle-Ups
Scale the dumbbell to be able to complete most rounds unbroken. Sub 2x Singles for DU and Chest-to-Bar Pull-ps or Jumping Bar Muscle-Ups as needed.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 24, 2019
Male Clients
1
Sam
Gulland
CrossFit: 4:45 PM
1 x 3 @ 335 lbs
2
Carter
Phillips
CrossFit: 5:45 PM
1 x 3 @ 295 lbs
2
Jake
McQuiggan
CrossFit: 12:00 PM
1 x 3 @ 295 lbs
3
Forrest
LeJeune
CrossFit: 4:45 PM
1 x 3 @ 285 lbs
4
Andrew
Ullom
CrossFit: 6:45 PM
1 x 3 @ 275 lbs
315 for 2
4
David
Brown
CrossFit: 6:00 AM
1 x 3 @ 275 lbs
4
Frank
Wisnieski
CrossFit: 5:45 PM
1 x 3 @ 275 lbs
4
Kyle
O’Donnell
CrossFit: 6:00 AM
1 x 3 @ 275 lbs
4
Yannick
Fayolle
CrossFit: 12:00 PM
1 x 3 @ 275 lbs
5
Jhony
Habbouche
CrossFit: 5:45 PM
1 x 3 @ 265 lbs
did 1 at 285 lbs
6
Alexander
Ramey
CrossFit: 5:45 PM
1 x 3 @ 245 lbs
easy $$$
6
Andy
Page
CrossFit: 6:00 AM
1 x 3 @ 245 lbs
6
DJ
Hamilton
CrossFit: 5:45 PM
1 x 3 @ 245 lbs
need to stretch back
6
Private
CrossFit: 5:45 PM
1 x 3 @ 245 lbs
7
Keenan
France
CrossFit: 6:45 PM
1 x 3 @ 235 lbs
8
Brad
Puffenbarger
CrossFit: 12:00 PM
1 x 3 @ 225 lbs
9
Andy
McGinty
CrossFit: 12:00 PM
1 x 3 @ 215 lbs
10
Nick
Myers
CrossFit: 8:00 AM
1 x 3 @ 195 lbs
10
Tommy
Terrell
CrossFit: 12:00 PM
1 x 3 @ 195 lbs
11
Private
CrossFit: 6:00 AM
1 x 3 @ 185 lbs
12
Faran
Saeed
CrossFit: 4:45 PM
1 x 3 @ 165 lbs
12
Luke
Slyder
CrossFit: 5:45 PM
1 x 3 @ 165 lbs
12
Spencer
Montiel
CrossFit: 4:45 PM
1 x 3 @ 165 lbs
Female Clients
1
Hannah
Lewis
CrossFit: 6:00 AM
1 x 3 @ 195 lbs
1
Karmen
Brown
CrossFit: 6:00 AM
1 x 3 @ 195 lbs
2
Martha
R.
CrossFit: 4:45 PM
1 x 3 @ 170 lbs
3
Ashley
Bishop
CrossFit: 12:00 PM
1 x 3 @ 165 lbs
3
Helen
Robertson
CrossFit: 4:45 PM
1 x 3 @ 165 lbs
3
Lily
Argenbright
CrossFit: 5:45 PM
1 x 3 @ 165 lbs
3
Tracy
Sandau
CrossFit: 4:45 PM
1 x 3 @ 165 lbs
4
Lexa
Treml
CrossFit: 5:45 PM
3 x 3 @ 155 lbs
4
Elizabeth
Larson
CrossFit: 5:45 PM
1 x 3 @ 155 lbs
5
Sandi
Scarangella
CrossFit: 4:45 PM
1 x 3 @ 145 lbs
5
Sara
Stephens
CrossFit: 5:45 PM
1 x 3 @ 145 lbs
6
Lauren
Lieske
CrossFit: 6:45 PM
1 x 3 @ 135 lbs
6
Stephanie
Carra
CrossFit: 8:00 AM
1 x 3 @ 135 lbs
105, 125, 135
7
Liz
Gonye
CrossFit: 5:45 PM
1 x 3 @ 120 lbs
8
Ariel
Monismith
CrossFit: 6:00 AM
1 x 3 @ 115 lbs
9
Srija
John
CrossFit: 5:45 PM
3 x 3 @ 110 lbs
9
Grace
Cottrell
CrossFit: 5:45 PM
1 x 3 @ 110 lbs
9
Lanna
Elmore
CrossFit: 4:45 PM
1 x 3 @ 110 lbs
10
Sam
Groover
CrossFit: 8:00 AM
1 x 3 @ 105 lbs
11
Lady
Keller
CrossFit: 5:45 PM
1 x 3 @ 80 lbs
11
Ravenna
Barber
CrossFit: 5:45 PM
1 x 3 @ 80 lbs
Loading...
Powered By Wodify