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Back Squat

Metcon

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Workout

27Oct2015

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Stretches: Interior/Exterior Hip Mobility, Couch Stretch, Sink Mobile

Strength & Skill

Back Squat ( 7 Sets of 3 Reps @ 85%)

Back Squat

Metcon

Metcon (Time)

27Oct2015

3 Rounds for Time:
5 x Ring Muscle-Ups
10 x Squat Cleans (135 / 95#)
20 x Box Jumps (24 / 20")

Scaled for Muscle Ups:
1 M.U. Rep = 3 x Ring Dips & 3 x Chin-Ups

Homework

Squat Therapy 10 Minutes

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

Whiteboard:

Tuesday, October 27, 2015

Clients:

Clients

1

Justin
Stein

9:30 AM CrossFit

1 x 3 @ 325 lbs

2

Micheal
Young

9:30 AM CrossFit

1 x 3 @ 305 lbs

3

Dusty
Schmidt

4:00 PM CrossFit

7 x 3 @ 275 lbs

3

Eric
Priaulx

5:00 PM CrossFit

7 x 3 @ 275 lbs

4

Grant
Burdeau

7:00 PM CrossFit

1 x 3 @ 265 lbs

5

Gary
Hilligoss

9:30 AM CrossFit

1 x 3 @ 255 lbs

6

Jason
Mashburn

4:00 PM CrossFit

1 x 3 @ 245 lbs

7

Kent
Higginbotham

6:00 PM CrossFit

1 x 3 @ 225 lbs

7

Neil
Oberg

7:00 PM CrossFit

1 x 3 @ 225 lbs

8

Andrew
Stitzel

7:00 PM CrossFit

1 x 3 @ 195 lbs

8

Private

7:00 PM CrossFit

1 x 3 @ 195 lbs

9

Dusty
Kerr

6:00 AM CrossFit

7 x 3 @ 185 lbs

10

Ninette
Campbell

7:00 PM CrossFit

5 x 3 @ 175 lbs

2 x 5 @ 165#

10

Aaron
Emerson

6:00 PM CrossFit

1 x 3 @ 175 lbs

11

Private

7:00 PM CrossFit

1 x 3 @ 155 lbs

12

Larisa
Gershilevich

7:00 PM CrossFit

1 x 3 @ 105 lbs

12

Laura
Priaulx

5:00 PM CrossFit

1 x 3 @ 105 lbs

12

Lauren
Lewis

6:00 AM CrossFit

1 x 3 @ 105 lbs

13

Linda
Boman

6:00 AM CrossFit

5 x 3 @ 85 lbs

2 sets 65lbs

14

Karen
Boulware

5:00 PM CrossFit

1 x 3 @ 75 lbs