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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

400m Run

Into…

2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank

Into…

2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats

Coaches Note - PVC Pipe can be put away. Have athletes set up for Back Squat and begin prep.

Strength

Back Squat (1x1+)

Back Squat

1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

Warm-Up

Metcon (Time)

FOR TIME
400m Run

Immediately Into...

2 ROUNDS*
12-9-6
Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...

Back Squat - (185/135)|(135/95)
Front Squat - (155/105)|(115/75)
Overhead Squat - (135/95)|(95/65)

(Score is Time)

KG BS: (85/60)|(60/42.5)
KG FS: (70/47.5)|(50/35)
KG OHS: (60/42.5)|(42.5/30)

---------------
FOR TIME

400 m run
12   (Squats)
100 run
9    (Squats)
100 run
6    (Squats)
100 run
----
12    (Squats)
100 run
9    (Squats)
100 run
6    (Squats)
100 run
---------------
(Score is Time)
---------------

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

Whiteboard:

Wednesday, August 11, 2021

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

1 x 5 @ 365 lbs

275/325/365

1

Kourtland
Hite

6:00 pm CrossFit

1 x 3 @ 365 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 4 @ 355 lbs

full depth for all 4 reps, Dave

3

Matt
Haile

6:00 pm CrossFit

1 x 1 @ 335 lbs

Failed 365, bad form

4

Mike
Nosker

6:00 am CrossFit

1 x 1 @ 325 lbs

5

Mark
Brooks

5:00 am CrossFit

1 x 3 @ 305 lbs

135;185;225x5:275x3305x3

6

Kyle
Jones

6:00 am CrossFit

1 x 5 @ 300 lbs

6 would’ve been a PR - dumb knee didn’t cooperate

7

Private

6:00 am CrossFit

1 x 4 @ 295 lbs

8

Amir
Ehrmann

5:00 pm CrossFit

1 x 1 @ 290 lbs

9

John
Curl

6:00 am CrossFit

1 x 3 @ 275 lbs

295… not Low enough… open hips

10

Chase
Key

5:00 am CrossFit

1 x 2 @ 255 lbs

185/ 225/ 255

10

Daniel
Russell

5:00 pm CrossFit

1 x 2 @ 255 lbs

10

Marco
domingo

6:00 pm CrossFit

1 x 2 @ 255 lbs

10

Tom
Powers

8:00 PM CrossFit

1 x 2 @ 255 lbs

195, 225, 255

10

Private

6:00 am CrossFit

1 x 1 @ 255 lbs

11

John
Ezell

5:00 am CrossFit

1 x 1 @ 230 lbs

175/195/230

12

Eugene
Tsimberg

6:00 pm CrossFit

1 x 1 @ 225 lbs

12

Joseph
Pina

8:00 PM CrossFit

1 x 1 @ 225 lbs

13

Nick
Cortes

5:00 pm CrossFit

1 x 2 @ 220 lbs

170,195,220

14

Vinod
Nutakki

6:00 pm CrossFit

1 x 1 @ 205 lbs

165,185,205

15

Marc
Jones

5:00 am CrossFit

1 x 2 @ 185 lbs

15

Sudheer
Reddy

6:00 pm CrossFit

1 x 2 @ 185 lbs

maxed out my 90%

16

Iddo
Katz

8:00 PM CrossFit

1 x 3 @ 175 lbs

17

Daz
Williams

6:00 am CrossFit

1 x 1 @ 135 lbs

Back

18

Justin
Van Winkle

5:00 pm CrossFit

3 x 10 @ 0 lbs

135 back squat back injury

Female Clients

1

Sandra
Ortega

8:00 PM CrossFit

1 x 1 @ 165 lbs

135#, 150# 165#

2

Chantal
Lopez

7:00 am CrossFit

1 x 5 @ 145 lbs

2

Judy
Russell

5:00 pm CrossFit

1 x 3 @ 145 lbs

115,130,145

3

Private

5:00 pm CrossFit

1 x 4 @ 140 lbs

4

Clarissa
Santos

8:00 PM CrossFit

1 x 1 @ 135 lbs

4

Luz
Perez

8:00 PM CrossFit

1 x 1 @ 135 lbs

5

Angey
Williams

12:00 PM CrossFit

1 x 1 @ 120 lbs

6

Sarah
Ezell

5:00 am CrossFit

1 x 2 @ 115 lbs

7

Beth
Lee

12:00 PM CrossFit

1 x 2 @ 105 lbs

8

Mindabeth
Levin

6:00 am CrossFit

2 x 3 @ 95 lbs

8

Neelima
Agrawal

5:00 am CrossFit

1 x 2 @ 95 lbs

8

Stephanie
Carenza

5:00 am CrossFit

1 x 2 @ 95 lbs

8

Kristie
Brooks

5:00 am CrossFit

1 x 1 @ 95 lbs

9

Shivani
Patel

5:00 am CrossFit

1 x 2 @ 90 lbs

10

Claudia
Travers

5:00 pm CrossFit

1 x 2 @ 60 lbs

11

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 1 @ 35 lbs

worked on technique