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Components
Back Squat
Metcon
Settings
Location
(All)
Invictus Miami
Program
CrossFit
Mayhem Affiliate - Bodybuilding
Date
Workout
Strength Waves - Squat - Invictus Miami
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
CrossFit: 7:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
25 (13/12)
Workout
Strength Waves - Squat
Strength
Squat Waves
Back Squat (8-6-4-8-6-4*)
Back Squat
*Start 1st set of 8 @70%and increase by feel across. Make sure the 2nd wave of 8-6-4 is heavier than the 1st.
Example-
8@185
6@200
4@215
8@200
6@215
4@230
Metcon
Gymnastic Strength Endurance
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1*
Handstand Push-ups
Toes to Bar
*30 Double Unders after each round
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 06, 2022
Male Clients
1
MARIO
HIDALGO
CrossFit: 6:00 AM
6 x 3 @ 285 lbs
2
João
Monteiro
CrossFit: 5:15 PM
6 x 3 @ 265 lbs
205-225-245-225-245-265
3
RONNY
COHEN
CrossFit: 6:00 AM
6 x 6 @ 220 lbs
205,215,225,215,225,235
4
Dustin
Lobaina
CrossFit: 5:15 PM
6 x 3 @ 195 lbs
8@135/6@155/4@175– 8@155/6@175/4@195
5
Salim
Barake
CrossFit: 6:00 AM
6 x 3 @ 190 lbs
6
Nihar
Ganju
CrossFit: 5:15 PM
6 x 3 @ 175 lbs
7
Lasse
Kokko
CrossFit: 7:15 PM
6 x 3 @ 170 lbs
135, 145, 155, 140, 160, 170
8
Jerry
Quintana
CrossFit: 5:15 PM
6 x 3 @ 165 lbs
8
Manny
Torres
CrossFit: 7:00 AM
6 x 3 @ 165 lbs
8
Pedro
Garcia
CrossFit: 6:15 PM
6 x 3 @ 165 lbs
9
Tom
Rodriguez
CrossFit: 6:15 PM
6 x 3 @ 155 lbs
155 lbs max
10
Nico
del Pino
CrossFit: 6:00 AM
6 x 4 @ 135 lbs
11
Shmuel
Hazan
CrossFit: 7:15 PM
2 x 4 @ 155 lbs
Female Clients
1
karen
castillo
CrossFit: 9:00 AM
6 x 3 @ 175 lbs
85,105,125-135,155,175
2
Natalia
Castano
CrossFit: 6:00 AM
6 x 3 @ 160 lbs
3
susan
paredes
CrossFit: 9:00 AM
6 x 3 @ 155 lbs
4
Coinncy
Pascal
CrossFit: 7:15 PM
6 x 3 @ 145 lbs
5
Michelle
HALL
CrossFit: 6:00 AM
6 x 4 @ 135 lbs
6
Kari
Miranda
CrossFit: 5:15 PM
6 x 3 @ 125 lbs
105-125-135
7
Jill
Caldwell
CrossFit: 7:15 PM
6 x 3 @ 115 lbs
95, 105, 115
8
Beatriz
Brandt
CrossFit: 7:15 PM
6 x 6 @ 105 lbs
9
Chavee
Lew
CrossFit: 9:00 AM
6 x 4 @ 90 lbs
10
Mushky
goldberg
CrossFit: 9:00 AM
6 x 3 @ 55 lbs
11
Jalima
Trank
CrossFit: 6:00 AM
4 x 3 @ 145 lbs
11
BATSHEVA
HAZAN
CrossFit: 7:15 PM
2 x 4 @ 95 lbs
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