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Back Squat

Back Squat

Settings

Workout

Thursday

Warm-up

On a 8:00 Clock

20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats

Warm-Up

Practice Bailing Reps

1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

Warm-Up

Back Squat (10-5-3-1-1-1-3-5-10)

Back Squat

1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+

*Second wave should be equal to or heavier than first
*Record the heaviest 90%+ rep

Back Squat (Record final set of 10)

Back Squat

Warm-Up

2 Sets
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side

Warm-Up

Warm-Up

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

Whiteboard:

Thursday, September 23, 2021

Male Clients

1

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 405 lbs

Missed 415, only got to parallel

2

David
Guerra

5:00 pm CrossFit

1 x 1 @ 385 lbs

235, 285, 325, 385

2

Thomas
Wright

8:00 PM CrossFit

1 x 1 @ 385 lbs

3

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 335 lbs

4

John
Curl

6:00 am CrossFit

1 x 1 @ 300 lbs

Encouragement by Pavelka / Coaching by Wright

4

Tom
Powers

12:00 PM CrossFit

1 x 1 @ 300 lbs

5

Daniel
Russell

5:00 pm CrossFit

1 x 1 @ 275 lbs

5

Jason
Pavelka

6:00 am CrossFit

1 x 1 @ 275 lbs

5

Reid
Landry

5:00 pm CrossFit

1 x 1 @ 275 lbs

6

Nick
Cortes

12:00 PM CrossFit

1 x 1 @ 265 lbs

Should have done 270/275

7

Noel
Janacek

12:00 PM CrossFit

1 x 1 @ 250 lbs

8

Angel
Lecuona

7:00 am CrossFit

1 x 1 @ 245 lbs

9

Joseph
Pina

7:00pm CrossFit

1 x 1 @ 240 lbs

10

Benjamin
Brown

6:00 pm CrossFit

1 x 1 @ 225 lbs

Working on depth!!

10

Eugene
Tsimberg

5:00 pm CrossFit

1 x 1 @ 225 lbs

10

Lee
C

6:00 pm CrossFit

1 x 1 @ 225 lbs

11

Eric
Micek

6:00 am CrossFit

1 x 1 @ 215 lbs

11

Venkatesh
Bandaru

7:00 am CrossFit

1 x 1 @ 215 lbs

12

Antonio
Perez

8:00 PM CrossFit

1 x 1 @ 185 lbs

12

Hitesh
Patel

12:00 PM CrossFit

1 x 1 @ 185 lbs

12

Sudheer
Reddy

5:00 pm CrossFit

1 x 1 @ 185 lbs

13

Tom
Machness

6:00 pm CrossFit

1 x 1 @ 170 lbs

14

Niranjan
Sarvi

7:00 am CrossFit

1 x 1 @ 165 lbs

15

Ram
Machness

6:00 pm CrossFit

1 x 1 @ 155 lbs

16

Alex
De Chermont

6:00 am CrossFit

1 x 1 @ 115 lbs

Female Clients

1

Sandra
Ortega

7:00pm CrossFit

1 x 1 @ 215 lbs

:O

2

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 205 lbs

3

Private

5:00 pm CrossFit

1 x 1 @ 180 lbs

4

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 170 lbs

5

Carliz
Moore

6:00 am CrossFit

1 x 1 @ 145 lbs

6

Luz
Perez

8:00 PM CrossFit

1 x 1 @ 140 lbs

7

Cathy
Landry

5:00 pm CrossFit

1 x 1 @ 125 lbs

8

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

1 x 1 @ 120 lbs

9

Mindabeth
Levin

6:00 am CrossFit

1 x 1 @ 115 lbs

9

Sarah
Davis

7:00pm CrossFit

1 x 1 @ 115 lbs

10

Stephanie
Bielman

7:00pm CrossFit

1 x 1 @ 100 lbs

11

Shivani
Patel

12:00 PM CrossFit

1 x 1 @ 95 lbs

12

Elena
Bennett

5:00 pm CrossFit

1 x 1 @ 0 lbs