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Components

Back Squat

Metcon

Settings

Workout

Back Squat + Wall Balls/BMU,C2B,Pull-ups

Warm-up

2 Rounds:
10 Scap Pull-ups
10/10 Single Arm KB Front Squats (light to moderate)
10 DB Rows (moderate to heavy weight)

1 Round:
10 Cossack Squats
15 Ext Rot + Press
:20 Ankle Stretch /side

Together:
5 Good Mornings (empty bar)
5 Pause Back Squats (empty bar)

Strength

Back Squat

Build to a heavy 5 in 12 minutes, then 4x5 @ 90% of that, every 2:30.
Total time: 22 minutes

Metcon

Metcon (Time)

For Time:
3 Rounds
10 Wall Balls (30/20 to 10/9 ft.)
5 Bar Muscle-ups

2 Rounds
15 Wall Balls
10 Chest-to-bar Pull-ups

1 Round
30 Wall Balls
20 Pull-ups

15 minute timecap
Wall Ball weight should be one which you can perform the first three rounds of 10 unbroken.
Sub for 5 Bar MU: 10 Strict Pull-ups

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

Whiteboard:

Monday, July 01, 2019

Male Clients

1

Izick
Espinoza

4pm CrossFit

1 x 5 @ 335 lbs

2

Moyzes
Dias

7pm CrossFit

1 x 5 @ 305 lbs

3

Fabricio
🦍

12pm CrossFit

1 x 5 @ 297 lbs

4

Papi
Aka Teddy

4pm CrossFit

1 x 5 @ 295 lbs

5

Adam
Gelfand

12pm CrossFit

1 x 5 @ 285 lbs

5

Nate
Cobb

12pm CrossFit

1 x 5 @ 285 lbs

6

Jason
Jarrells

5pm CrossFit

1 x 5 @ 265 lbs

ran outta juice...

6

Marco
Quintero

6pm CrossFit

1 x 5 @ 265 lbs

Went all the way up to 295 but horrible form by 3rd rep

7

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5 @ 255 lbs

Dead from super total yesterday.

7

Craig
Kreinest

5pm CrossFit

1 x 5 @ 255 lbs

8

Andrés
Herrera

4pm CrossFit

1 x 5 @ 245 lbs

4x5 @ 225

8

Kevin
Gelfand

12pm CrossFit

1 x 5 @ 245 lbs

8

Ulrick
Matsunaga

7am CrossFit

1 x 5 @ 245 lbs

9

Brad
Damon

6am CrossFit

1 x 5 @ 235 lbs

9

Mike
Tighe

12pm CrossFit

1 x 5 @ 235 lbs

10

Private

12pm CrossFit

1 x 5 @ 230 lbs

11

Brian
Kent

5pm CrossFit

4 x 5 @ 225 lbs

11

Shaun
Storm

6pm CrossFit

1 x 5 @ 225 lbs

12

Bill
Curci

4pm CrossFit

1 x 5 @ 205 lbs

4x5@185

12

Eric
Otero

5pm CrossFit

1 x 5 @ 205 lbs

12

Hipster
Carlos

6pm CrossFit

1 x 5 @ 205 lbs

12

Ryan
Figuerado

5pm CrossFit

1 x 5 @ 205 lbs

12

Tyler
Eickmann

8am CrossFit

1 x 5 @ 205 lbs

13

Chad
Baker

12pm CrossFit

1 x 5 @ 195 lbs

14

Jaimeson
Pollen

6pm CrossFit

1 x 5 @ 185 lbs

15

Jerry
James

6pm CrossFit

1 x 5 @ 170 lbs

Went a little light because of hamstring. Felt good.

16

Ashish
Grover

7am CrossFit

1 x 5 @ 165 lbs

17

Jay
Cortez

6pm CrossFit

1 x 5 @ 155 lbs

18

S.W
SHIM

12pm CrossFit

1 x 5 @ 150 lbs

19

Moe
Mubarak

7am CrossFit

1 x 5 @ 145 lbs

20

Chris
Christian

6am CrossFit

1 x 5 @ 125 lbs

21

Steven
Bui

5pm CrossFit

1 x 5 @ 115 lbs

Heaviest I could do with ok form

22

Private

6pm CrossFit

1 x 3 @ 195 lbs

Female Clients

1

Patrisha
Wilson

6am CrossFit

1 x 5 @ 190 lbs

2

ashley
green

6pm CrossFit

1 x 5 @ 185 lbs

3

Kym
Janke

12pm CrossFit

1 x 5 @ 170 lbs

4 X 5 @ 155 afterwards

4

Genesis
Dejesus

7pm CrossFit

1 x 5 @ 165 lbs

4

Rachael
Storm

6pm CrossFit

1 x 5 @ 165 lbs

5

Janis
Green

7am CrossFit

1 x 5 @ 160 lbs

6

Maria
Mercado

6pm CrossFit

1 x 5 @ 155 lbs

7

Alissa
Cobb

7am CrossFit

1 x 5 @ 145 lbs

7

Katie
Spurrell

7pm CrossFit

1 x 5 @ 145 lbs

7

Patricia
Brown

6pm CrossFit

1 x 5 @ 145 lbs

7

Ruth
Rittermann

6am CrossFit

1 x 5 @ 145 lbs

8

kasey
stark

5pm CrossFit

1 x 5 @ 140 lbs

9

Donica
Ryder ⛵️

6am CrossFit

1 x 5 @ 135 lbs

sloppy form, lowered to 110 for workout

9

Melissa
Gomez

5pm CrossFit

1 x 5 @ 135 lbs

105 4x5

10

Beth
Gray

4pm CrossFit

1 x 5 @ 125 lbs

10

Kelly
Hill

6am CrossFit

1 x 5 @ 125 lbs

10

Lisa
Gift

5pm CrossFit

1 x 5 @ 125 lbs

10

Wifey
(aka Chris ...

6pm CrossFit

1 x 5 @ 125 lbs

4x5@115

11

Tara
Larson

7am CrossFit

1 x 5 @ 115 lbs

12

April
Hernandez

8am CrossFit

1 x 5 @ 105 lbs

12

Brenna
Jarrells

12pm CrossFit

1 x 5 @ 105 lbs

back felt like shit

12

Katie
Klink

7am CrossFit

1 x 5 @ 105 lbs

12

Sarah
Ross

6am CrossFit

1 x 5 @ 105 lbs

Sore AF from lunge challenge

13

Megan
Gibbings

6pm CrossFit

1 x 5 @ 95 lbs

13

Rowena
Sinclair

12pm CrossFit

1 x 5 @ 95 lbs

13

Vienna
Kaiser

8am CrossFit

1 x 5 @ 95 lbs

sore left leg.....always something!!!!! :)

14

Gretchen
Otero

5pm CrossFit

1 x 5 @ 90 lbs

15

Megan
Roberts

12pm CrossFit

1 x 5 @ 70 lbs

16

Jaclyn
Morbitzer

8am CrossFit

1 x 5 @ 0 lbs

left hip fucked up

16

Theresa
Brinsa

12pm CrossFit

1 x 3 @ 130 lbs

r knee pain