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Back Squat

Metcon

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Workout

Thursday WOD

Back Squat (5x10 back squat at 50% of max back squat)

Back Squat

Complete 5 sets of 10 back squat at 50%. This should be a light weight. Focus on perfect form and speed out of the bottom of the squat.

Metcon (AMRAP - Reps)

10 minutes of:

Max effort wall balls 20/14#

*every time you break, complete 200m run

**score is total wall balls

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

Whiteboard:

Thursday, December 19, 2019

Male Clients

1

Ken
Walma

5:00 AM CrossFit

5 x 10 @ 185 lbs

1

Private

4:30 PM CrossFit

5 x 10 @ 185 lbs

1

Robert
Self

5:00 AM CrossFit

5 x 10 @ 185 lbs

1

Tom
Boyle

5:00 AM CrossFit

5 x 10 @ 185 lbs

2

Harris
Frank

5:00 AM CrossFit

5 x 10 @ 165 lbs

2

Tim
McCormick

5:00 AM CrossFit

5 x 10 @ 165 lbs

3

James gill ...
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5:30 PM CrossFit

5 x 10 @ 155 lbs

:40-:45 seconds in between

4

Paul
Miller

8:00 AM CrossFit

5 x 10 @ 150 lbs

5

Clint
VanHoy

8:00 AM CrossFit

5 x 10 @ 145 lbs

5

Mike
Brown

5:00 AM CrossFit

5 x 10 @ 145 lbs

6

Dale
Rinkenberger

6:00 AM CrossFit

5 x 10 @ 135 lbs

6

Dave
Lombardo

5:00 AM CrossFit

5 x 10 @ 135 lbs

6

Mike
McCleery

5:30 PM CrossFit

5 x 10 @ 135 lbs

6

Tim
Gaddis

10:00 AM CrossFit

5 x 10 @ 135 lbs

7

Brent
Curtis

5:30 PM CrossFit

5 x 10 @ 115 lbs

8

Jeff
Davis

4:30 PM CrossFit

5 x 10 @ 110 lbs

9

Austin
Ingram

5:30 PM CrossFit

5 x 10 @ 95 lbs

10

Ezequiel
Ramirez

10:00 AM CrossFit

5 x 10 @ 65 lbs

10

Smokey
Sullins

6:30 PM CrossFit

5 x 10 @ 65 lbs

11

Mike
Witt

4:30 PM CrossFit

3 x 10 @ 135 lbs

95, 115, 135, 135, 135

11

Private

6:00 AM CrossFit

2 x 10 @ 135 lbs

Female Clients

1

Victoria
Duncan

5:30 PM CrossFit

5 x 10 @ 115 lbs

2

Kiyoka
Yahaba

6:30 PM CrossFit

5 x 10 @ 105 lbs

3

Michelle
Gillespie

8:00 AM CrossFit

5 x 10 @ 90 lbs

4

Jen
Thompson

8:00 AM CrossFit

5 x 10 @ 85 lbs

5

Vanessa
Cordova

6:30 PM CrossFit

5 x 10 @ 80 lbs

6

Rachel
Blackwell

10:00 AM CrossFit

5 x 10 @ 75 lbs

6

Saskia
Arnesen

10:00 AM CrossFit

5 x 10 @ 75 lbs

6

Staci
Hamilton

5:30 PM CrossFit

5 x 10 @ 75 lbs

7

Alison
Dickens

5:30 PM CrossFit

5 x 10 @ 65 lbs

7

Estela
Falla-Ross

6:00 AM CrossFit

5 x 10 @ 65 lbs

8

Jeanene
Briggs

6:30 PM CrossFit

5 x 10 @ 55 lbs

8

Jennifer
Yerges

8:00 AM CrossFit

5 x 10 @ 55 lbs

8

Nancy
Miller

6:30 PM CrossFit

5 x 10 @ 55 lbs

9

Michelle
Thompson

6:30 PM CrossFit

5 x 10 @ 45 lbs

10

Melisa
Raney

10:00 AM CrossFit

2 x 10 @ 65 lbs