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Components

Back Squat

Metcon

Settings

Workout

Get Stronger from a Metcon

Warm-up

15/12 Calorie Bike
15 Scap Pull-ups
15 Banded Low Ext. Rotations / side
0:30 Perfect Lunge / leg
0:30 Pigeon Stretch / leg
0:30 Calf Stretch / leg
1:00 Front Plank
15 GHD Hip Extensions
15 Banded Face Pulls
0:30 Side Plank / side
15 Wall Squats
10 Kneeling Palloff Presses / side
10 Good Morning to Squats (45/35)

Strength

Back Squat (3-3-3-3-3)

15 minutes

Metcon

Metcon (AMRAP - Rounds and Reps)

15 min AMRAP of:
10 Strict Pull-ups
10 Back Squats (BW/0.8x BW)

Back Squats will be from the rack. Please perform your pull-ups on the inside of the rack so no one is in each other's way. Scale so that you can start both movements with 10 reps unbroken.

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

Whiteboard:

Monday, October 08, 2018

Male Clients

1

Tom
Brown

5pm CrossFit

1 x 3 @ 345 lbs

no belt.

2

Diggy
Hagos

6pm CrossFit

1 x 3 @ 336 lbs

185, 245,285,315,336

3

Shaun
Storm

5pm CrossFit

1 x 3 @ 335 lbs

not too difficult. stopped

4

Brandon
Thorsten

12pm CrossFit

1 x 3 @ 317 lbs

Not too bad. Maybe add 5#?

5

Connor
Miller 🍟 🍔

7pm CrossFit

1 x 3 @ 305 lbs

stopped after 13min. 135-185-225-255-285-305

6

Adam
Gelfand

12pm CrossFit

1 x 3 @ 300 lbs

7

Brian
Kalmenson

6am CrossFit

1 x 3 @ 285 lbs

7

Private

4pm CrossFit

1 x 3 @ 285 lbs

7

Fabricio
🦍

12pm CrossFit

1 x 3 @ 285 lbs

7

Ilya
Zavalov

12pm CrossFit

1 x 3 @ 285 lbs

8

Nate
Cobb

8am CrossFit

1 x 3 @ 280 lbs

9

AJ!
Isabelo

6am CrossFit

1 x 3 @ 275 lbs

no shoes/belt

9

Jim
Pinkerton

6am CrossFit

1 x 3 @ 275 lbs

9

Robby
Tabellija

12pm CrossFit

1 x 3 @ 275 lbs

failed 2nd at 300#

9

Scott
Wasowski

6pm CrossFit

1 x 3 @ 275 lbs

10

Chris
Bartley

5pm CrossFit

1 x 3 @ 265 lbs

11

Denver
Guess

4pm CrossFit

1 x 3 @ 255 lbs

11

Robert
Christie

6am CrossFit

1 x 3 @ 255 lbs

11

Ryan
Holcombe

6pm CrossFit

1 x 3 @ 255 lbs

12

Andrés
Herrera

4pm CrossFit

1 x 3 @ 245 lbs

ankle wasnt feeling 100%

12

Ken
Nelson

4pm CrossFit

1 x 3 @ 245 lbs

stopped here.

12

Lenny
T

5pm CrossFit

1 x 3 @ 245 lbs

12

Tyler
Eickmann

6pm CrossFit

1 x 3 @ 245 lbs

13

Ulrick
Matsunaga

6am CrossFit

1 x 3 @ 235 lbs

14

Ryan
Figuerado

5pm CrossFit

1 x 3 @ 225 lbs

14

Thien
Nguyen

5pm CrossFit

1 x 3 @ 225 lbs

15

Chris
Christian

6am CrossFit

1 x 3 @ 215 lbs

15

Salvador
Urena

4pm CrossFit

1 x 3 @ 215 lbs

16

Brian
Phan

12pm CrossFit

1 x 3 @ 205 lbs

16

Chad
Baker

12pm CrossFit

1 x 3 @ 205 lbs

worked up to 205

17

Brandon
Gonzalez

4pm CrossFit

1 x 3 @ 200 lbs

17

Jaimeson
Pollen

5pm CrossFit

1 x 3 @ 200 lbs

18

Kevin
Baker

7pm CrossFit

1 x 3 @ 190 lbs

19

Joaquin
Rodriguez

12pm CrossFit

1 x 3 @ 145 lbs

20

Moe
Mubarak

7am CrossFit

1 x 3 @ 135 lbs

21

Milton
Montiel

6pm CrossFit

5 x 3 @ 125 lbs

Started barbell, ended 125

22

Marco
Hernandez

6pm CrossFit

7 x 3 @ 45 lbs

Barbell only

Female Clients

1

Patricia
Brown

6pm CrossFit

1 x 3 @ 205 lbs

2

Private

7pm CrossFit

1 x 3 @ 200 lbs

3

Jaclyn
Morbitzer

12pm CrossFit

1 x 3 @ 177 lbs

4

Maria
Mercado

6pm CrossFit

1 x 3 @ 170 lbs

5

Laura
Ringgold

4pm CrossFit

1 x 3 @ 165 lbs

6

Private

5pm CrossFit

1 x 3 @ 160 lbs

7

Private

6pm CrossFit

1 x 3 @ 155 lbs

7

Genesis
Dejesus

12pm CrossFit

1 x 3 @ 155 lbs

7

Gracie
Laciste

4pm CrossFit

1 x 3 @ 155 lbs

7

Kait
Pollen

6am CrossFit

1 x 3 @ 155 lbs

8

Lisa
Gift

12pm CrossFit

1 x 3 @ 135 lbs

8

Megan
Gibbings

6pm CrossFit

1 x 3 @ 135 lbs

8

Patti
Gerckens

8am CrossFit

1 x 3 @ 135 lbs

9

Taylor
Hempy

6am CrossFit

1 x 3 @ 125 lbs

10

Libby
Lefanowicz

5pm CrossFit

1 x 3 @ 120 lbs

11

kasey
stark

7pm CrossFit

1 x 3 @ 115 lbs

12

Rowena
Sinclair

12pm CrossFit

1 x 3 @ 110 lbs

13

Danielle
Barragan

12pm CrossFit

1 x 3 @ 100 lbs

13

Theresa
Brinsa

12pm CrossFit

1 x 3 @ 100 lbs

14

Chelsie
Coughlin

8am CrossFit

1 x 3 @ 53 lbs

belt squats w/ 53#KB