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Back Squat

Metcon

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Workout

What It Takes

Warm-up

ON YOUR OWN BEFORE CLASS:
3 Rds:
3 Burpee
6 Alternating Dbl Snatch
6 Goblet Squat w/ Dbl
5/3 Cal Bike SPRINT
rest :30s

then

10 pvc pipe pass throughs
10 band pull aparts
20 Lateral Monster Walks

Alt Dbl Snatch: https://youtu.be/9520DJiFmvE
Goblet Squat: https://youtu.be/Xjo_fY9Hl9w
PVC Pipe Pass throughs: https://youtu.be/-SjunOgLHOE
Band Pull aparts: https://youtu.be/zjwmS5cGnqA
Lateral Monster Walks: https://youtu.be/rPTkrAJ6Fh4

*WE WILL DO A BREIF WARM UP AT THE START OF CLASS WITH SOME LINE DRILLS AND THE COUCH STRETCH. THIS WILL HELP YOU BE READY FOR THE INTENSE SQUATTING

Weightlifting

Back Squat (5 x 2 - ahap - across)

Back Squat

*WE WILL DO THIS AS CLASS AS AN EVERY :90s STYLE WORKOUT. WE WILL GIVE 6 MINUTES FROM THE TIME WE BREAK BRIEF BEFORE WE START THE CLOCK FOR SQUATS. HAVE YOUR EQUIPMENT ON.

Metcon

Metcon (AMRAP - Rounds and Reps)

2 Rounds:
AMRAP x 6
9/6 Cal Bike
6 TTB
3 Power Snatch
-Rest 3:00-

RX+: 185/115
RX: 135/95
FIT: 95/65 - K2C

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

Whiteboard:

Friday, July 20, 2018

Male Clients

1

JohnE
Herbison

9:00 AM CrossFit

5 x 2 @ 345 lbs

2

Jose
Flores

5:00 PM CrossFit

5 x 2 @ 340 lbs

3

Thanh
Le

6:00 PM CrossFit

5 x 2 @ 325 lbs

4

Brett
Martin

9:00 AM CrossFit

5 x 2 @ 315 lbs

4

Private

6:00 PM CrossFit

5 x 2 @ 315 lbs

5

Seneca
Rinehart

5:00 AM CrossFit

5 x 2 @ 300 lbs

5

Willie
Vera

5:00 PM CrossFit

5 x 2 @ 300 lbs

6

Joe
Olivares

9:00 AM CrossFit

5 x 2 @ 295 lbs

7

Matthew
Daniels

6:00 PM CrossFit

5 x 2 @ 275 lbs

8

Aaron
Conger

5:00 AM CrossFit

5 x 2 @ 255 lbs

8

Casey
Hornberger

5:00 PM CrossFit

5 x 2 @ 255 lbs

8

chris
collins

4:00 PM CrossFit

5 x 2 @ 255 lbs

9

Federico
Barrai

5:00 PM CrossFit

5 x 2 @ 225 lbs

9

Private

4:00 PM CrossFit

5 x 2 @ 225 lbs

9

Paul
Hargrave

5:00 PM CrossFit

5 x 2 @ 225 lbs

10

GARY
O'NEIL

5:00 AM CrossFit

5 x 2 @ 205 lbs

11

Trenton
Hart

5:00 PM CrossFit

5 x 2 @ 200 lbs

12

jacob
verdin

6:00 PM CrossFit

5 x 2 @ 185 lbs

12

John
Matthews

6:00 PM CrossFit

5 x 2 @ 185 lbs

13

Bryan
Tolleson

6:00 PM CrossFit

5 x 2 @ 175 lbs

14

Private

6:00 PM CrossFit

5 x 2 @ 165 lbs

15

Layn
Flippo

4:00 PM CrossFit

5 x 2 @ 100 lbs

Female Clients

1

Precious
Dominguez

6:00 PM CrossFit

5 x 2 @ 260 lbs

2

Jamie
Tolleson

6:00 PM CrossFit

5 x 2 @ 200 lbs

3

Brandy
Le

6:00 PM CrossFit

5 x 2 @ 195 lbs

4

Jamie
Sutton

5:00 PM CrossFit

5 x 2 @ 165 lbs

4

Kasi
Bevel

9:00 AM CrossFit

5 x 2 @ 165 lbs

5

JuJu
Ardoin

6:00 PM CrossFit

5 x 2 @ 160 lbs

5

Miriany
🇵🇷 Hornberger

5:00 PM CrossFit

5 x 2 @ 160 lbs

6

Maria
Clara Rios

6:00 AM CrossFit

5 x 2 @ 150 lbs

7

Cloud
☁️ ramos

9:00 AM CrossFit

5 x 2 @ 145 lbs

7

Loni
Osegueda

9:00 AM CrossFit

5 x 2 @ 145 lbs

8

Casey
Regian

4:00 PM CrossFit

5 x 2 @ 135 lbs

8

Harley
Lewis

6:00 AM CrossFit

5 x 2 @ 135 lbs

9

ANGELICA
DELGADO

5:00 AM CrossFit

5 x 2 @ 125 lbs

10

Ericka
Morales

5:00 AM CrossFit

5 x 2 @ 115 lbs

10

Isabel
Lewis

5:00 AM CrossFit

5 x 2 @ 115 lbs

10

Jennifer
Vera

5:00 PM CrossFit

5 x 2 @ 115 lbs

10

Karrie
McMahon

4:00 PM CrossFit

5 x 2 @ 115 lbs

11

Anna
Akker

5:00 PM CrossFit

5 x 2 @ 105 lbs

11

Trudy
Istre

5:00 AM CrossFit

5 x 2 @ 105 lbs

11

Vanessa
Daniels

6:00 PM CrossFit

5 x 2 @ 105 lbs

12

Andrea
Hicks

9:00 AM CrossFit

5 x 2 @ 95 lbs

12

Hillary
Rangel

9:00 AM CrossFit

5 x 2 @ 95 lbs

13

Laura
Pesina

4:00 PM CrossFit

5 x 2 @ 75 lbs

14

Elisa
Ramos

6:00 AM CrossFit

5 x 2 @ 65 lbs

32X1

14

Vicky
Lewis

6:00 AM CrossFit

5 x 2 @ 65 lbs

15

Sharon
Flippo

9:00 AM CrossFit

5 x 2 @ 45 lbs