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Back Squat

Metcon

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Workout

CF - 10/22/21

A:

3 sets
:30 biker
5 barbell back squats
:20 Squat Hold (with barbell)
5 barbell back squats

B: Back Squat (8 x 2 box squat @ 85+% of 1rm back squat)

8 x 2 box squat @ 85+% of 1rm back squat ( try to build each set )
rest :90

C: Metcon (AMRAP - Reps)

12 min amrap
3,3,6,6,9,9,12,12... continue by 3s
c2b
wall ball (20/14)
*40 DU after each set of wall ball

3/3/40
6/6/40
9/9/40 etc

D: Metcon (No Measure)

3 sets:
10 db bench press
12 (6R/6L) bulgarian split squat Farmer hold
rest :90 btw

E: Metcon (No Measure)

Bonus Fitness / Cooldown

4 set:
20 banded pull aparts light band
:30 elbow plank
:20 table plank hold

Cooldown
4 way hip stretch
:30 squat hold with elbows on knees
standing hamstring stretch

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

Whiteboard:

Friday, October 22, 2021

Male Clients

1

Jason
Deloney

11:30 AM CrossFit

8 x 2 @ 365 lbs

2

Alex
Adkins

5:00 AM CrossFit

8 x 2 @ 345 lbs

Regular back squats

2

Tyler
Parker

5:00 AM CrossFit

8 x 2 @ 345 lbs

Back squat

3

Jeremy
Hutzel

4:00 PM CrossFit

8 x 2 @ 315 lbs

4

Luke
Frauhiger

5:00 PM CrossFit

8 x 2 @ 275 lbs

5

Derek
Fecteau

11:30 AM CrossFit

8 x 2 @ 265 lbs

5

Dustin
Dowell

4:00 PM CrossFit

8 x 2 @ 265 lbs

2 x 235 2 x 245 2 x 255 2 x 265

6

David
Kan

5:00 PM CrossFit

8 x 2 @ 225 lbs

7

Paul
Turner

5:00 PM CrossFit

8 x 2 @ 185 lbs

Female Clients

1

Melanie
Velazquez

4:00 PM CrossFit

8 x 2 @ 245 lbs

2

Camille
Cline

11:30 AM CrossFit

8 x 2 @ 225 lbs

3

Colette
SavageJones

5:00 AM CrossFit

8 x 2 @ 220 lbs

4

Allison
Susman

11:30 AM CrossFit

8 x 2 @ 175 lbs

175 max

4

Danielle
Frances

5:00 AM CrossFit

8 x 2 @ 175 lbs

4

Suzette
Panton

5:00 AM CrossFit

8 x 2 @ 175 lbs

5

Morgan
Webb

5:00 AM CrossFit

8 x 2 @ 165 lbs

5

Tori
Tesmer

5:00 AM CrossFit

8 x 2 @ 165 lbs

6

Kristen
Kerby Graves

6:00 AM CrossFit

8 x 2 @ 145 lbs

7

Catherine
Yancy

5:00 PM CrossFit

8 x 2 @ 105 lbs