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Components
Paused Back Squat
Metcon
Settings
Location
(All)
CrossFit PTC
Program
CrossFit Kids
Legends
'Lil Ninjas
Private Training
WOD
Date
Workout
Monday WOD - CrossFit PTC
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:00 AM CrossFit
10:00 AM CrossFit
Drive Thru
4:30 PM CrossFit
5:30 PM CrossFit
7:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
44 (25/19)
Workout
Monday WOD
Paused Back Squat (Complete 5 sets of 5, working up to heavy 5)
3 sec pause at bottom
Complete 5 sets of 5, with a 3 second pause at the bottom of each rep. After the 3 seconds, squeeze your glutes and explode up. DO NOT "bounce" out of the bottom.
Start light and work up to a heavy set for the day, but keep form perfect.
Metcon (Time)
For time of:
15-12-9-6-3
Thrusters 95/65#
Pull ups
Abmat sit ups
RX+ GHD sit ups, 115/75#
Masters 55+ 75/45#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 23, 2019
Male Clients
1
Tifton
Coleman
4:30 PM CrossFit
1 x 5 @ 245 lbs
2
Adam
Doty
4:30 PM CrossFit
1 x 5 @ 215 lbs
2
Andrew
Bauer
4:30 PM CrossFit
1 x 5 @ 215 lbs
2
Art
Gore
10:00 AM CrossFit
1 x 5 @ 215 lbs
2
Robert
Meredith Jr
10:00 AM CrossFit
1 x 5 @ 215 lbs
3
AJ
Ross
6:00 AM CrossFit
1 x 5 @ 195 lbs
3
Paul
Miller
6:00 AM CrossFit
1 x 5 @ 195 lbs
4
Brent
Curtis
4:30 PM CrossFit
1 x 5 @ 185 lbs
4
Chris
Lenox
10:00 AM CrossFit
1 x 5 @ 185 lbs
4
Clint
VanHoy
6:00 AM CrossFit
1 x 5 @ 185 lbs
4
Private
6:00 AM CrossFit
1 x 5 @ 185 lbs
4
Mark
Paparo
10:00 AM CrossFit
1 x 5 @ 185 lbs
stayed at 185 for 5x5
4
Mike
Brown
5:00 AM CrossFit
1 x 5 @ 185 lbs
4
Tim
Gaddis
10:00 AM CrossFit
1 x 5 @ 185 lbs
5
Dale
Rinkenberger
8:00 AM CrossFit
1 x 5 @ 165 lbs
5
Patrick
Dedoyard
8:00 AM CrossFit
1 x 5 @ 165 lbs
6
Ben
Gray
6:00 AM CrossFit
1 x 5 @ 155 lbs
6
Eric
Kjode
10:00 AM CrossFit
1 x 5 @ 155 lbs
6
Mike
Witt
4:30 PM CrossFit
1 x 5 @ 155 lbs
7
Eduardo
Navarro
4:30 PM CrossFit
1 x 5 @ 135 lbs
8
Harris
Frank
5:00 AM CrossFit
3 x 5 @ 115 lbs
8
David
Johnson
8:00 AM CrossFit
1 x 5 @ 115 lbs
8
Jason
Jones
5:00 AM CrossFit
1 x 5 @ 115 lbs
9
Jeff
Bixler
10:00 AM CrossFit
1 x 5 @ 105 lbs
9
Jeff
Davis
4:30 PM CrossFit
1 x 5 @ 105 lbs
65-75-85-95-105lb sets
Female Clients
1
Mallory
Kirkland
10:00 AM CrossFit
5 x 5 @ 145 lbs
2
Kiyoka
Yahaba
4:30 PM CrossFit
1 x 5 @ 105 lbs
2
Lissy
Cowdery
4:30 PM CrossFit
1 x 5 @ 105 lbs
2
Tracy
Jennings
6:00 AM CrossFit
1 x 5 @ 105 lbs
3
Jessyca
Doty
4:30 PM CrossFit
1 x 5 @ 100 lbs
4
Michelle
Vaughn
8:00 AM CrossFit
2 x 5 @ 95 lbs
4
Liz
Bunker
8:00 AM CrossFit
1 x 5 @ 95 lbs
4
Monica
Lee
4:30 PM CrossFit
1 x 5 @ 95 lbs
4
Rachel
Bard
4:30 PM CrossFit
1 x 5 @ 95 lbs
5
Andrea
Bauer
8:00 AM CrossFit
2 x 5 @ 85 lbs
5
Allison
Elliott
5:00 AM CrossFit
1 x 5 @ 85 lbs
5
Amy
Linton
10:00 AM CrossFit
1 x 5 @ 85 lbs
5
Lori
Adkins
5:00 AM CrossFit
1 x 5 @ 85 lbs
5
Melisa
Raney
10:00 AM CrossFit
1 x 5 @ 85 lbs
5
Nancy
Miller
10:00 AM CrossFit
1 x 5 @ 85 lbs
5
Rachel
Blackwell
10:00 AM CrossFit
1 x 5 @ 85 lbs
5
Saskia
Arnesen
10:00 AM CrossFit
1 x 5 @ 85 lbs
6
Natalie
Cosson
6:00 AM CrossFit
1 x 5 @ 40 lbs
6
Terry
VanHoy
6:00 AM CrossFit
1 x 5 @ 40 lbs
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