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Components

Squat Stamina

Metcon

Settings

Workout

Squat Stamina + DU/DB Snatch/Row/T2B

Warm-up

0:30 Chin-up Grip Hanging Hollow Hold
50 ft. Banded Monster Walk
50 ft. Banded Lateral Walk / side
5 Double Push-up Inchworms
15 Banded Low Ext. Rotations / side
15 Wall Squats
0:30 Calf Stretch / side
1:00 Front Plank
15 GHD Hip Extensions
15 V-Ups
1:00 PVC Front Rack Stretch / side

Strength

Squat Stamina (AMRAP - Rounds)

"Squat Stamina"
Alternating on the minute for 12 minutes (6 Rounds):
Odd minutes: 1 Front Squat (88%)
Even minutes: 3 Back Squats (same weight)

Score: Successful minutes completed.
Predicated on your 1RM Front Squat being 90+% of your Back Squat. If it is less, go heavier on the weight.

Metcon

Metcon (Time)

50 Double Unders
20 Alternating Dumbbell Snatches (60/40)
50 Double Unders
20/15 Calorie Row
50 Double Unders
20 Toes-to-bar
50 Double Unders
20/15 Calorie Row
50 Double Unders
20 Alternating Dumbbell Snatches (60/40)

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

Whiteboard:

Friday, December 28, 2018

Male Clients

1

Ryan
Figuerado

6pm CrossFit

195 Rounds

2

Adam
Gelfand

12pm CrossFit

12 Rounds

235

2

Chad
Baker

12pm CrossFit

12 Rounds

140 front rack, last week 130

2

Private

4pm CrossFit

12 Rounds

2

Jerry
Gramling

5pm CrossFit

12 Rounds

195#

2

Julian
Willis

12pm CrossFit

12 Rounds

195 lbs

2

Mark
Patzer

12pm CrossFit

12 Rounds

255

2

Mike
Tighe

12pm CrossFit

12 Rounds

205

2

Papi
Aka Teddy

4pm CrossFit

12 Rounds

255

3

Brian
Kent

12pm CrossFit

11 Rounds

failed last rep of round 12

4

Kai
Lucena

4pm CrossFit

7 Rounds

365lbs

5

Ken
Nelson

4pm CrossFit

6 Rounds

Can anyone read? There are only 6 rounds. 216 lbs. At Kodiak gym.

6

Bill
Curci

4pm CrossFit

12 Rounds

115lb

6

Brandon
Gonzalez

4pm CrossFit

12 Rounds

at 180

6

Chris
Bartley

4pm CrossFit

12 Rounds

175# easy

6

Connor
Miller 🍟 🍔

5pm CrossFit

12 Rounds

Strict Press/Push Press instead of squats (125lb)

6

Joshua
Holmes

12pm CrossFit

12 Rounds

185lbs

6

Lucas
Bitencourt

5pm CrossFit

12 Rounds

90 kg

6

Robby
Tabellija

12pm CrossFit

12 Rounds

185

6

Sean
Ryan

6am CrossFit

12 Rounds

205#

7

Moe
Mubarak

6am CrossFit

0 Rounds

125lbs

Female Clients

1

Alissa
Cobb

8am CrossFit

12 Rounds

#100

1

ashley
green

5pm CrossFit

12 Rounds

180lbs

1

Gracie
Laciste

12pm CrossFit

12 Rounds

125

1

Kelly
Hill

6am CrossFit

12 Rounds

65lbs looked very good

1

Kim
McGrath

12pm CrossFit

12 Rounds

170#

1

Laura
Ringgold

4pm CrossFit

12 Rounds

88% of 1RM

1

Nicole
Schneider

6pm CrossFit

12 Rounds

135#

1

Tammy
Nguyen

6am CrossFit

12 Rounds

100lbs.. Try 110lbs next week

1

Thuong
Ton

6am CrossFit

12 Rounds

75lbs. Try 80-85lbs next week

2

Beth
Gray

4pm CrossFit

12 Rounds

85# (share w/Lauren)

2

Brenna
Jarrells

12pm CrossFit

12 Rounds

75# - bad back day. best was 115#

2

Genesis
Dejesus

12pm CrossFit

12 Rounds

135

2

Jasmine
Poon

8am CrossFit

12 Rounds

85, I did the math wrong. I meant to do 105. 105 for the last 2 r...

2

Kait
Pollen

5pm CrossFit

12 Rounds

84% 125

2

Karli-Mae
Ochoa

6am CrossFit

12 Rounds

105

2

kasey
stark

5pm CrossFit

12 Rounds

120 lbs

2

Lisa
Gift

8am CrossFit

12 Rounds

105lb 2 finger grip

2

Rowena
Sinclair

12pm CrossFit

12 Rounds

90 #

2

Wifey
(aka Chris ...

6pm CrossFit

12 Rounds

100lb

3

Vienna
Kaiser

8am CrossFit

9 Rounds

105lbs. Glute was sore subbed 25 sec hollow hold

4

Chelsie
Coughlin

8am CrossFit

6 Rounds

40# med ball squeeze, 18#KB squats

4

Maria
Mercado

6pm CrossFit

6 Rounds

135# (88% would’ve been 154)