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Back Squat

Metcon

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Workout

12.16.2021

Warm-up

EMOM 10 Switch with Partner:
Partner 1: Run, Bike, Row, Ski

Partner 2:
1. Alternating Single-Leg Toe Touches
2. Elbow-to-Instep Stretch
3. Hamstring Scoop Stretch
4. Alternating Toe Touch in Plank
5. Air Squat + Good Morning

Warm-Up

Points of Performance Focus

Initiate each squat by pushing the hips back and down
Maintain full range of motion, clearly below parallel
Keep weight back to keep heels down

1 Set
10 Back Squats (barbell)
5 Sets
3 Back Squats (increasing load)

Strength

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

Back Squat

All working sets above 80% 1RM

Warm-Up

Metcon (Weight)

5 Sets:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Log 1 arm row DB weight

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

Whiteboard:

Thursday, December 16, 2021

Male Clients

1

Eric
Wrona

7:00 am CrossFit

1 x 3 @ 385 lbs

335/355/365/375/385

2

Josh
Littauer

5:00 pm CrossFit

5 x 3 @ 375 lbs

2

David
Guerra

5:00 am CrossFit

1 x 3 @ 375 lbs

325, 335, 360, 370, 375

3

Eric
Leininger

5:00 am CrossFit

1 x 3 @ 370 lbs

325, 335, 360, 365, 370

4

Kourtland
Hite

6:00 pm CrossFit

1 x 3 @ 365 lbs

5

Mark
Brooks

5:00 am CrossFit

1 x 3 @ 325 lbs

275, 295,295, 315,325

6

Kyle
Jones

6:00 am CrossFit

1 x 3 @ 315 lbs

1.5 @ 335

7

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 275 lbs

8

John
Curl

6:00 am CrossFit

1 x 3 @ 260 lbs

Full depth

9

Angel
Lecuona

7:00 am CrossFit

1 x 3 @ 255 lbs

9

Private

5:00 pm CrossFit

1 x 3 @ 255 lbs

9

Reid
Landry

5:00 pm CrossFit

1 x 3 @ 255 lbs

10

Joseph
Pina

6:00 pm CrossFit

1 x 3 @ 235 lbs

10

Ronen
Nagar

6:00 pm CrossFit

1 x 3 @ 235 lbs

11

Noel
Janacek

5:00 am CrossFit

4 x 3 @ 225 lbs

11

Eugene
Tsimberg

5:00 pm CrossFit

1 x 3 @ 225 lbs

11

John
Ezell

5:00 am CrossFit

1 x 3 @ 225 lbs

12

Sudheer
Reddy

5:00 pm CrossFit

1 x 3 @ 205 lbs

13

Vinod
Nutakki

5:00 pm CrossFit

1 x 3 @ 200 lbs

14

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 3 @ 185 lbs

15

Marc
Jones

5:00 am CrossFit

1 x 3 @ 175 lbs

Female Clients

1

Shannon
Poulston

6:00 pm CrossFit

1 x 3 @ 210 lbs

2

titan
chijioke

5:00 pm CrossFit

1 x 3 @ 205 lbs

3

Courtney
Tibiletti

6:00 pm CrossFit

1 x 3 @ 195 lbs

4

Private

5:00 pm CrossFit

1 x 3 @ 175 lbs

4

Gillian
Mbugua

12:00 PM CrossFit

1 x 3 @ 175 lbs

4

Sandra
Ortega

6:00 pm CrossFit

1 x 3 @ 175 lbs

5

Morgan
Littauer

5:00 pm CrossFit

1 x 3 @ 160 lbs

5

Natalee
Peak

6:00 am CrossFit

1 x 3 @ 160 lbs

Progress…progress

6

Carley
Hanley

5:00 am CrossFit

1 x 3 @ 135 lbs

6

Sarah
Ezell

5:00 am CrossFit

1 x 3 @ 135 lbs

105-115-125-130-135

7

Angey
Williams

12:00 PM CrossFit

1 x 3 @ 115 lbs

120 not low enough :-p

8

Cathy
Landry

5:00 pm CrossFit

1 x 3 @ 110 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 3 @ 105 lbs

10

Claudia
Travers

5:00 pm CrossFit

1 x 3 @ 100 lbs

10

Stephanie
Carenza

5:00 am CrossFit

1 x 3 @ 100 lbs

11

Susan
Jost

5:00 am CrossFit

1 x 3 @ 75 lbs