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Back Squat

Metcon

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Workout

Friday, 4/2/21

Box WOD

A: Back Squat (1x5@MAX weight, then 2x5@(-10%))

Back Squat

(20min)
Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2x5.

B: Metcon (No Measure)

HS-Hold, HS-Walk progression

(7min)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 DB Front squats 50s/35s
15 HSPU
15 Front Squat 135/95
15 HSPU

HOME WOD

a: Metcon (Time)

For time,
3 rounds of
10 INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
10 ELEVATED SINGLE LEG GLUTE BRIDGE
(Perform 10 reps on each leg per set.)
https://youtu.be/tj80iKWF6Ds

b: Metcon (Time)

For time,
10 rounds of
10 TUCK JUMP
https://youtu.be/BDA3DERQKFk
60 second WALL SIT

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

Whiteboard:

Friday, April 02, 2021

Male Clients

Brian
Bunk

CrossFit:: 6:00AM

1 x 5 @ 315 lbs

drop 275

Sung
Hong

CrossFit 4:15PM

1 x 5 @ 315 lbs

Alex
McCarty

CrossFit 4:15PM

1 x 5 @ 215 lbs

Female Clients

Alana
Witulski

CrossFit:: 6:00AM

1 x 5 @ 245 lbs

Bench

Private

CrossFit 4:15PM

1 x 5 @ 225 lbs

Dawn
Huff

CrossFit: 8:00 AM

1 x 5 @ 185 lbs

2x5@165

Catherine
Whiting

CrossFit:: 6:00AM

1 x 5 @ 165 lbs

Casey
Adams

CrossFit:: 6:00AM

1 x 5 @ 135 lbs