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Wendler Week 1 Back Squat

Metcon

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Workout

December 11

Warm-up

800m Row
Ab Mat Pizza Game
2 Min Couch Stretch
1 Min = 5 Burpee Penalty
1 Min = 10 Air Squat Penalty
1 Min = 10 Tuck Jump Penalty

Wendler Warm-Up

Today's Lift in the following scheme:
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
then move on to today's sets

Today is Back Squat

Wendler Week 1 Back Squat (5 @ 65%, 5 @ 75%, 5+ @ 85%)

Calculate % at 90% of your Training Max

Metcon (Weight)

AMRAP 18 Minutes
12 Air Squats
*1 Hang Squat Snatch*
12 Box Jump Overs
10 Air Assault Calories

*If you miss your lift/attempt, perform a 10 Burpee Penalty. Don't be unsafe!!
Also, Increase Hang Squat Snatch Weight every round. The increases do not need to be uniform. (You can start with large increases and finish with tiny increases.)

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

Whiteboard:

Tuesday, December 11, 2018

Male Clients

1

Tyler
Wood

12:00 PM CrossFit Advance...

1 x 17 @ 240 lbs

2

Eric
Knudsen

9:30 AM CrossFit

1 x 10 @ 325 lbs

2

John
Harris

5:00 PM CrossFit

1 x 10 @ 325 lbs

3

Mike
Holley

6:00 PM CrossFit

1 x 25 @ 115 lbs

4

Coach
Tony

12:00 PM CrossFit Advance...

1 x 11 @ 255 lbs

5

Coach
Adam-Bomb

9:30 AM CrossFit

1 x 10 @ 265 lbs

6

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 11 @ 240 lbs

7

James
Nunley

10:30 AM Open Gym

1 x 10 @ 240 lbs

8

Darrin "D"
Kent

10:30 AM Open Gym

1 x 10 @ 231.52 lbs

9

Cody
Sloan

6:00 PM CrossFit

1 x 15 @ 140 lbs

10

Espo
Espinosa

9:30 AM CrossFit

1 x 9 @ 210 lbs

11

Billy
Dedich

5:00 PM CrossFit

1 x 8 @ 220 lbs

12

Robbie
Ahn

8:30 AM CrossFit

1 x 13 @ 130 lbs

13

Danny
Martinez

4:00 PM CrossFit

1 x 10 @ 165 lbs

14

Rob
McDaniel

12:00 PM CrossFit Advance...

1 x 7 @ 230 lbs

15

Private

5:00 PM CrossFit

1 x 11 @ 125 lbs

16

Pike
Rodriguez

4:00 PM CrossFit

1 x 6 @ 155 lbs

17

Dawson “DJ”
Saathoff

5:00 AM CrossFit

1 x 4 @ 205 lbs

18

Edward
Bennett

5:00 PM CrossFit

1 x 185 @ 0 lbs

Female Clients

1

Mallory
Thompson

6:00 PM CrossFit

1 x 18 @ 175 lbs

2

Ashley
Fiala

8:30 AM CrossFit

1 x 14 @ 165 lbs

3

Coach
Jaime

12:00 PM CrossFit Advance...

1 x 15 @ 150 lbs

4

Ann
Kent

6:00 PM CrossFit

1 x 14 @ 150 lbs

5

Jen
Loner

9:30 AM CrossFit

1 x 12 @ 170 lbs

6

Jayme
Crist

8:30 AM CrossFit

1 x 10 @ 175 lbs

6

Sandy
“Pants” Diaz

4:00 PM CrossFit

1 x 10 @ 175 lbs

7

Gabby
Vizcaino

4:00 PM CrossFit

1 x 13 @ 125 lbs

8

Sissy
Bojorquez

12:00 PM CrossFit Advance...

1 x 10 @ 160 lbs

9

Tawnee
West

4:00 PM CrossFit

1 x 8 @ 195 lbs

10

Bautista “B”
Spears

4:00 PM CrossFit

1 x 10 @ 145 lbs

11

Jill
Mercado

5:00 PM CrossFit

1 x 9 @ 160 lbs

12

Drienna
Green

8:30 AM CrossFit

1 x 6 @ 235 lbs

13

Nikki
Saavedra

5:00 AM CrossFit

1 x 9 @ 155 lbs

14

Jayme
Pilon

9:30 AM CrossFit

1 x 150 @ 9 lbs

15

Heather
Turski

12:00 PM CrossFit Advance...

1 x 140 @ 8 lbs

16

Yianoula
“Nola” Warne

9:30 AM CrossFit

1 x 10 @ 105 lbs

17

Maki
Garcia

5:00 AM CrossFit

1 x 6 @ 160 lbs

18

Angela
Young

12:00 PM CrossFit Advance...

1 x 5 @ 185 lbs

forgot to do the 5+ oops

19

Renetta
Johnson

10:30 AM Open Gym

1 x 7 @ 115 lbs

20

Kenzie
Farrier

4:00 PM CrossFit

1 x 9 @ 85 lbs

21

Private

5:00 PM CrossFit

1 x 5 @ 150 lbs

22

Sheri
Koch

6:00 AM CrossFit

1 x 6 @ 120 lbs

23

Jennifer
Le Fevre

4:00 PM CrossFit

1 x 5 @ 110 lbs

24

Selina
De Rose-Juarez

6:00 AM CrossFit

1 x 9 @ 60 lbs

25

Coach
Geo

9:30 AM CrossFit

1 x 5 @ 95 lbs

Nursing left knee

25

Private

6:00 AM CrossFit

1 x 5 @ 95 lbs

26

Beth
Johnson

4:00 PM CrossFit

1 x 90 @ 5 lbs

Worked on technique

27

Debbie
Currlin

5:00 PM CrossFit

1 x 3 @ 125 lbs

28

Jellian
Martinez

4:00 PM CrossFit

1 x 125 @ 0 lbs

28

Lori
Sloan

6:00 PM CrossFit

9 x 50 @ 0 lbs