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Back Squat

Metcon

Metcon

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Workout

Monday - 07/19/21

3 x
Side Shuffle Down and Back x 2
10 Barbell Bridges
10 Deadbugs
10 Supermans
5 KB Single Arm Front Rack Goblet Squats Each Arm

A: Back Squat (1x12@60%, 1x10@70%, 1x8@75%, 1xMax Reps @75%*)

Back Squat

*Percentages are based off 3RM set on 6/21. Report Reps for today's last set.

B: Metcon (Time)

24 Toes to Bar
12 KB Single Arm Front Rack Step-ups each Leg (55/35lbs + 24/20")
20 Toes to Bar
10 KB Single Arm Front Rack Step-ups each Leg
16 Toes to Bar
8 KB Single Arm Front Rack Step-ups each Leg
12 Toes to Bar
6 KB Single Arm Front Rack Step-ups each Leg
8 Toes to Bar
4 KB Single Arm Front Rack Step-ups each Leg

15 minute cap

Accessories

Metcon (Weight)

3 Sets, For Quality
10-12 Dual KB or DB Sumo RDL
20 KB or DB Hollow Body Flutter Kicks
-Rest as needed between super sets-

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

Whiteboard:

Monday, July 19, 2021

Male Clients

1

Francesco
Corvetto

6:00 AM CrossFit

1 x 9 @ 315 lbs

2

MARK
S1

8:00 AM CrossFit

1 x 7 @ 260 lbs

12-195 10-225 8-245 7-260

3

Luis
Padilla

9:00 AM CrossFit

1 x 4 @ 255 lbs

4

Juan
Betancur

7:15 PM CrossFit

1 x 8 @ 235 lbs

5

RONNY
COHEN

6:00 AM CrossFit

1 x 12 @ 205 lbs

155,175,195,205

5

Yoni
Ramras

6:00 AM CrossFit

1 x 10 @ 205 lbs

6

alan
simon

7:00 AM CrossFit

1 x 10 @ 195 lbs

7

Marco
Galea

8:00 AM CrossFit

1 x 5 @ 185 lbs

8

Konstantin
Hryshankou

7:15 PM CrossFit

1 x 8 @ 175 lbs

9

Manny
Torres

9:00 AM CrossFit

1 x 4 @ 155 lbs

10

Daniel
Alvarez

6:00 AM CrossFit

1 x 12 @ 145 lbs

95 145 145 145

11

Aaron
Schatzberg

6:15 PM CrossFit

1 x 4 @ 90 lbs

Female Clients

1

Carolina
Barragan

6:15 PM CrossFit

1 x 5 @ 215 lbs

2

Johanna
Barahona

6:15 PM CrossFit

1 x 4 @ 165 lbs

3

Candice
Lazar

7:00 AM CrossFit

1 x 8 @ 155 lbs

3

Chandra
Pena

9:00 AM CrossFit

1 x 4 @ 155 lbs

6reps

4

Coinncy
Pascal

7:15 PM CrossFit

1 x 4 @ 150 lbs

5

Michelle
HALL

6:00 AM CrossFit

1 x 4 @ 145 lbs

6

Sofia
Arias

7:00 AM CrossFit

1 x 7 @ 125 lbs

60% @ 105lbs 70% @ 115lbs 75% @ 125lbs

7

Jennifer
Litwin

5:15 PM CrossFit

1 x 10 @ 120 lbs

8

Diana
Sanchez

6:15 PM CrossFit

1 x 4 @ 115 lbs

8

Shantal
Mendoza

6:15 PM CrossFit

1 x 4 @ 115 lbs

9

Hildy
Sastre

6:15 PM CrossFit

1 x 8 @ 110 lbs

10

karen
castillo

9:00 AM CrossFit

1 x 1 @ 195 lbs

4@175#