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Pause Back Squats

Metcon

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Workout

12/07/2018

Weightlifting

12 Minutes to
A) Complete 5 sets of 3 reps of Pause Back Squats
or
B) Find your 1 Rep Max Snatch or Clean & Jerk (make up work if you missed Monday or Tuesday!)

Pause Back Squats (5 Sets of 3 Reps)

3 Second pause at bottom

Workout of the Day

Metcon (Weight)

06 Rounds for Heaviest Weight Possible
Minute 01: 3 Snatches + 3 Overhead Squats (As Heavy as Possible)
Minute 02: 10 Box Jumps (24/20, Rx+=30/24)
Minute 03: Rest

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

Whiteboard:

Friday, December 07, 2018

Male Clients

1

Jonathan
Larsen

4:30PM CrossFit

1 x 3 @ 315 lbs

2

jaime
zamora

4:30PM CrossFit

1 x 3 @ 245 lbs

3

Nick
Davidson

8:30AM CrossFit

1 x 3 @ 235 lbs

4

Cole
Hadley

5:30AM CrossFit

1 x 3 @ 225 lbs

5

Colten
Lanning

4:30PM CrossFit

1 x 3 @ 185 lbs

5

Devonte
Farner

5:45PM CrossFit

1 x 3 @ 185 lbs

5

Jeremy
Hall

5:30AM CrossFit

1 x 3 @ 185 lbs

5

Kevin
Korinek

5:30AM CrossFit

1 x 3 @ 185 lbs

5

Michal
Morelos

5:30AM CrossFit

1 x 3 @ 185 lbs

5

Ronnie
Green

5:30AM CrossFit

1 x 3 @ 185 lbs

5

Seth
McClellan

5:30AM CrossFit

1 x 3 @ 185 lbs

6

Tim
McHugh

4:30PM CrossFit

1 x 3 @ 175 lbs

7

TJ
Greer

5:45PM CrossFit

6 x 3 @ 105 lbs

8

Chase
Young

4:30PM CrossFit

1 x 3 @ 0 lbs

Clean and jerk 195

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 195 lbs

2

Ashley
Reeves

5:30AM CrossFit

1 x 3 @ 175 lbs

3

Melissa
McClellan

5:30AM CrossFit

1 x 3 @ 155 lbs

4

Emily
Hunt

8:30AM CrossFit

1 x 3 @ 135 lbs

4

Meg
Brown

8:30AM CrossFit

1 x 3 @ 135 lbs

5

Jenna
Greer

5:45PM CrossFit

2 x 3 @ 125 lbs

5

Becky
Parrish

5:30AM CrossFit

1 x 3 @ 125 lbs

6

Ashley
Reeves

5:45PM CrossFit

4 x 5 @ 105 lbs

7

Jarisa
Larsen

4:30PM CrossFit

1 x 3 @ 95 lbs

7

Private

5:30AM CrossFit

1 x 3 @ 95 lbs

8

Julie
Vincent

8:30AM CrossFit

1 x 3 @ 65 lbs

9

Rachel
Hall

5:30AM CrossFit

1 x 3 @ 35 lbs