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Back Squat

Metcon

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Workout

11.18.19

Warm Up
600m Jog
20 Air Squats

Back Squat (Every 2min x 5, 5 Back Squats at 75+%(Costa))

back squat

Take 10 minutes and Build up to 75+% Use same weight for all 5 sets of 5 reps

Metcon (AMRAP - Reps)

10min Ascending AMRAP
1 DB Squat Clean(2 DBs)
1 HSPU or DB Press
2.2.3.3…

Tailor this Sprint metcon so you can do just that...SPRINT. One should be able to do a set of 8 unbroken squat cleans at weight chosen for metcon. Minimize your transition time by not getting water or using sweat towel to dry your face lol. There will be plenty of time after class for that.Aim to get to 8+ Rounds

Cool Down
Grab a foam roller or barbell and mash hamstrings and glutes

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

Whiteboard:

Monday, November 18, 2019

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

5 x 5 @ 230 lbs

1

Eric
Resman

6:00 am CrossFit

5 x 5 @ 230 lbs

1

Ken
Saksa

6:00 am CrossFit

5 x 5 @ 230 lbs

2

Bobby
Fuentes

8:00 am CrossFit

5 x 5 @ 225 lbs

3

Costa
Poulias

8:00 am CrossFit

5 x 5 @ 215 lbs

LOL

4

Diego
Mateo

6:00 am CrossFit

5 x 5 @ 205 lbs

5

Andy
Hengstebeck

11:45 AM CrossFit

5 x 5 @ 190 lbs

6

Josh
Bridge

4:30 pm CrossFit

5 x 5 @ 185 lbs

6

Manny
Tianga

8:00 am CrossFit

5 x 5 @ 185 lbs

6

Matthew
Slaughter

4:30 pm CrossFit

5 x 5 @ 185 lbs

6

Vince
Matchett

5:30 pm CrossFit

5 x 5 @ 185 lbs

7

Troy
LyTell

4:30 pm CrossFit

5 x 5 @ 145 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 5 @ 245 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 5 @ 195 lbs

3

Kelly
Stakely

8:00 am CrossFit

5 x 5 @ 155 lbs

3

Stephanie
McCarthy

6:30 pm CrossFit

5 x 5 @ 155 lbs

4

Jessica
Wise

5:30 pm CrossFit

5 x 5 @ 135 lbs

5

Melissa
Sereda

4:30 pm CrossFit

5 x 5 @ 115 lbs

6

Jacqui
Fuentes

8:00 am CrossFit

5 x 5 @ 100 lbs

7

Ana
Soundara

6:00 am CrossFit

5 x 5 @ 95 lbs

Last set 115

7

Laura
Paradiso

6:00 am CrossFit

5 x 5 @ 95 lbs

8

Kelli
Blasi

4:30 pm CrossFit

5 x 5 @ 85 lbs

8

Savannah
Kushner

5:30 pm CrossFit

5 x 5 @ 85 lbs

9

Marilyn
Stein

8:00 am CrossFit

5 x 5 @ 65 lbs

sore back... went light

9

Nancy
Finch

8:00 am CrossFit

5 x 5 @ 65 lbs

10

Mary
McLearn

8:00 am CrossFit

5 x 5 @ 55 lbs