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Back Squat | WOD 2.18.19

Back Squat (2 – 2 – 2 @20X1 tempo)

Build per set to a heavy double for the day.

Metcon (AMRAP - Rounds and Reps)

AMRAP in 15 minutes of:

9 Power Cleans, 135/95lbs
12 Strict Handstand Push-ups
9 Front Squats, 135/95lbs
12 Strict Pull-ups

Scale the load on the barbell as necessary. Consider scaling volume on the gymnastics movements in order to keep the movements strict and keep moving. Scale HSPU ROM up to two abmats. Add bands or sub ring rows for the strict Pull-ups.

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

Whiteboard:

Monday, February 18, 2019

Male Clients

1

Kyle
O'Donnell

CrossFit: 6:00 AM

1 x 2 @ 365 lbs

2

Private

CrossFit: 5:45 PM

1 x 2 @ 345 lbs

3

Kurt
Slangerup

CrossFit: 4:45 PM

1 x 2 @ 335 lbs

4

Matthew
Melfa

CrossFit: 4:45 PM

1 x 2 @ 315 lbs

5

shelly
root

CrossFit: 8:00 AM

1 x 2 @ 305 lbs

6

Ryan
Veatch

CrossFit: 5:45 PM

1 x 2 @ 295 lbs

7

Kade
Bryant

CrossFit: 5:45 PM

1 x 2 @ 275 lbs

7

Nick
Hurd

CrossFit: 12:00 PM

1 x 2 @ 275 lbs

8

Chris
Martsolf

CrossFit: 5:45 PM

1 x 2 @ 255 lbs

8

Landon
Perdue

CrossFit: 4:45 PM

1 x 2 @ 255 lbs

8

Matt
McNair

CrossFit: 5:45 PM

1 x 2 @ 255 lbs

9

Eric
Charles

CrossFit: 6:45 PM

1 x 2 @ 225 lbs

9

Razvan
Untaroiu

CrossFit: 6:45 PM

1 x 2 @ 225 lbs

10

Heath
Spencer

CrossFit: 4:45 PM

1 x 2 @ 220 lbs

10

Robby
Vogt

CrossFit: 4:45 PM

1 x 2 @ 220 lbs

11

Tim “Tito”
Cordoba

CrossFit: 8:00 AM

1 x 2 @ 215 lbs

11

Tommy
Terrell

CrossFit: 12:00 PM

1 x 2 @ 215 lbs

12

Nick
Myers

CrossFit: 8:00 AM

1 x 2 @ 205 lbs

13

John
Townsend

CrossFit: 6:00 AM

1 x 2 @ 195 lbs

14

Doug
Argenbright

CrossFit: 5:45 PM

1 x 2 @ 135 lbs

Female Clients

1

Marissa
Mitrovic

CrossFit: 12:00 PM

1 x 2 @ 225 lbs

2

Hannah
Lewis

CrossFit: 8:00 AM

1 x 2 @ 205 lbs

3

Colleen
O'Connor

CrossFit: 6:00 AM

1 x 2 @ 185 lbs

3

Elizabeth
Krebs

CrossFit: 5:45 PM

1 x 2 @ 185 lbs

4

Kami
Melfa

CrossFit: 12:00 PM

1 x 2 @ 165 lbs

4

Lily
Argenbright

CrossFit: 5:45 PM

1 x 2 @ 165 lbs

4

Martha
R.

CrossFit: 4:45 PM

1 x 2 @ 165 lbs

5

Jill
Salyer

CrossFit: 4:45 PM

1 x 2 @ 160 lbs

5

Katie
Reinhardt

CrossFit: 5:45 PM

1 x 2 @ 160 lbs

6

Elizabeth
Larson

CrossFit: 5:45 PM

1 x 2 @ 155 lbs

6

Sarah
Williams

CrossFit: 4:45 PM

1 x 2 @ 155 lbs

7

Joanna
Rudnick

CrossFit: 5:45 PM

1 x 2 @ 145 lbs

8

Hannah
Helm

CrossFit: 5:45 PM

1 x 2 @ 140 lbs

145 for 1

9

Katherine
Jonte

CrossFit: 5:45 PM

1 x 2 @ 135 lbs

9

Liz
Gonye

CrossFit: 5:45 PM

1 x 2 @ 135 lbs

10

Allie
A.

CrossFit: 12:00 PM

1 x 2 @ 130 lbs

10

Emma
Palmerton

CrossFit: 12:00 PM

1 x 2 @ 130 lbs

10

Lois
Love

CrossFit: 12:00 PM

1 x 2 @ 130 lbs

11

Lanna
Elmore

CrossFit: 4:45 PM

1 x 2 @ 125 lbs

11

Sarah
Williams

CrossFit: 4:45 PM

1 x 2 @ 125 lbs

12

Hannah
Gleiter

CrossFit: 8:00 AM

1 x 2 @ 115 lbs

FSQ

12

Sarah
Ferneyhough

CrossFit: 5:45 PM

1 x 2 @ 115 lbs

13

Bonnie
Hanks

CrossFit: 8:00 AM

1 x 2 @ 110 lbs

14

Christine
Argenbright

CrossFit: 5:45 PM

1 x 2 @ 85 lbs