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Components

Back Squat

Metcon

Settings

Workout

Back Squats

Warm-up

400m Run
5 PVC Passes
:15 Hanging L-Hold

Then, 2 Rounds of:
5 Big Kips
15 Banded Squats

Strength

Back Squat (20 Minutes to a heavy double)

Details:
After every set of Back Squats, complete 6 Strict Pull-ups or 1 Bar Muscle-up

Metcon

Metcon (AMRAP - Rounds and Reps)

12 Minute AMRAP:
30 Double Unders
12 Alt. DB Clean and Jerks (50/35lbs)
2 Bar Muscle-ups

Scale BMU with 8 Pull-ups

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

Whiteboard:

Monday, December 27, 2021

Male Clients

1

Dre
Flores

5pm CrossFit

1 x 2 @ 385 lbs

2

Adam
Gelfand

12pm CrossFit

1 x 2 @ 360 lbs

2

Nate
Cobb

12pm CrossFit

1 x 2 @ 360 lbs

3

Bryan
Ruezga

4pm CrossFit

1 x 2 @ 340 lbs

4

Fabricio
🦍

12pm CrossFit

1 x 2 @ 321 lbs

5

Brandon
Thorsten

7am CrossFit

1 x 2 @ 316 lbs

Add 10# next time

6

Daniel
Schaerer

4pm CrossFit

1 x 2 @ 315 lbs

6

Jake
White

12pm CrossFit

1 x 2 @ 315 lbs

1 rep 325

6

Robby
Tabellija

6am CrossFit

1 x 2 @ 315 lbs

7

Ryan
Keith

8am CrossFit

1 x 2 @ 308 lbs

8

AJ!
Isabelo

6am CrossFit

1 x 2 @ 300 lbs

8

Mike
Tighe

6am CrossFit

1 x 2 @ 300 lbs

9

Spencer
Baker

12pm CrossFit

1 x 2 @ 295 lbs

10

Alexander
Pulido

4pm CrossFit

1 x 2 @ 290 lbs

11

Brian
Kalmenson

8am CrossFit

1 x 2 @ 285 lbs

11

Jason
Jarrells

4pm CrossFit

1 x 2 @ 285 lbs

12

Javier
Morales

5am CrossFit

1 x 2 @ 275 lbs

13

Luke
Campanella

6am CrossFit

1 x 2 @ 265 lbs

14

Eric
Otero

8am CrossFit

1 x 2 @ 255 lbs

15

George
M

4pm CrossFit

1 x 2 @ 215 lbs

16

Pete
Mc Workman

6am CrossFit

1 x 2 @ 205 lbs

17

Anthony
Megliola

6am CrossFit

3 x 2 @ 185 lbs

17

Omar
Juarez

4pm CrossFit

1 x 2 @ 185 lbs

18

Tom
Gibbings

5pm CrossFit

1 x 2 @ 175 lbs

19

Marionne
Matusalem

12pm CrossFit

1 x 2 @ 165 lbs

20

David
Hugenbruch

5pm CrossFit

1 x 2 @ 65 lbs

First try

Female Clients

1

Jenie
Reyes

6am CrossFit

1 x 2 @ 225 lbs

2

Lindsey
Hempy

6am CrossFit

1 x 2 @ 220 lbs

3

Private

12pm CrossFit

1 x 2 @ 209.48 lbs

4

Kim
McGrath

7am CrossFit

1 x 2 @ 205 lbs

Rehab

5

Jenny
Schafran

5pm CrossFit

1 x 2 @ 195 lbs

10 # PR!

5

Kym
Janke

12pm CrossFit

1 x 2 @ 195 lbs

New sparkle belt!

6

Betsy
Gelfand

4pm CrossFit

1 x 2 @ 185 lbs

7

Tristen
Campanella

6am CrossFit

2 x 2 @ 165 lbs

7

Brenna
Jarrells

4pm CrossFit

1 x 2 @ 165 lbs

7

Emily
Small

7am CrossFit

1 x 2 @ 165 lbs

8

Alissa
Cobb

8am CrossFit

1 x 2 @ 160 lbs

9

Donica
Ryder ⛵️

5am CrossFit

1 x 2 @ 155 lbs

It’s Monday 0500

9

Private

5pm CrossFit

1 x 2 @ 155 lbs

10

Theresa
Brinsa

12pm CrossFit

1 x 2 @ 150 lbs

11

Vienna
Kaiser

8am CrossFit

3 x 2 @ 115 lbs

Kept it light

11

Laura
Vielmo

12pm CrossFit

2 x 2 @ 115 lbs

Start at 55 lb > 115 lb max.

12

Emma
Smith

6pm CrossFit

1 x 2 @ 110 lbs

13

Kassandra
Martinez

4pm CrossFit

1 x 2 @ 75 lbs

1x85

14

Jan
Hughes-Austin

5pm CrossFit

1 x 2 @ 65 lbs