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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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SWEAT
WOD
Date
Workout
Back Squat - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (16/14)
Workout
Back Squat
Strength
Back Squat (1x20)
"widow maker"
take 3 sets to do your 20RM backsquat. Shoot for 60-65% of 1rm. we will be builing off this for the next month or so.
use the first 2 sets to warmup but only doing 8-10 reps then 1 attempt at the 20 reps
Metcon (Time)
200 DU
21-15-9
Deadlift 225/155
Pullups
200 DU
Accessory work
3x 50-100' HSW
5 BMU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 13, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 20 @ 345 lbs
2
Jonathan
Longdon
PM WOD 4:45
1 x 20 @ 245 lbs
3
Jon
Bender
PM WOD 4:45
1 x 20 @ 235 lbs
4
Michael
Salcido
AM WOD 11:30
1 x 20 @ 225 lbs
4
Michael
Simpson
PM WOD 4:45
1 x 20 @ 225 lbs
5
Mauricio
Somarribas
AM WOD 5:30
1 x 20 @ 205 lbs
6
Lorenzo
Hernandez
AM WOD 11:30
1 x 20 @ 200 lbs
6
Ryan
Katona
PM WOD 4:45
1 x 20 @ 200 lbs
7
Michael
Keller
PM WOD 3:30
1 x 20 @ 185 lbs
7
Scott
Brooks
AM WOD 5:30
1 x 20 @ 185 lbs
Should have done 195 💪
7
Zach
Smith'
AM WOD 5:30
1 x 20 @ 185 lbs
8
Jason
Hoy
AM WOD 6:45
1 x 20 @ 165 lbs
8
Private
AM WOD 6:45
1 x 20 @ 165 lbs
9
Fernando
Monreal
PM WOD 4:45
1 x 20 @ 135 lbs
135
9
Matthew
Akers
PM WOD 6:00
1 x 20 @ 135 lbs
10
Ed
Furnari
AM WOD 5:30
1 x 20 @ 125 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
1 x 20 @ 195 lbs
2
Jamie
Benavidez
PM WOD 3:30
1 x 20 @ 165 lbs
3
Crystal
Himeur
AM WOD 6:45
1 x 20 @ 155 lbs
4
Alicia
Ciccone
AM WOD 5:30
1 x 20 @ 115 lbs
4
Danielle
Walker
AM WOD 11:30
1 x 20 @ 115 lbs
Box squats
4
Kelsey
Vigil
AM WOD 5:30
1 x 20 @ 115 lbs
4
Rachel
Furnari
AM WOD 6:45
1 x 20 @ 115 lbs
5
Liz
Russo
PM WOD 3:30
1 x 20 @ 105 lbs
5
Sarah
Lujan
PM WOD 6:00
1 x 20 @ 105 lbs
5
Valerie
Warner
PM WOD 3:30
1 x 20 @ 105 lbs
6
Robin
Rosenquist
PM WOD 3:30
1 x 20 @ 100 lbs
7
KRISTIAN
FAZIO
AM WOD 5:30
1 x 20 @ 90 lbs
8
Elizabeth
Gomez
PM WOD 4:45
1 x 20 @ 85 lbs
8
Kristina
Metge
AM WOD 5:30
1 x 20 @ 85 lbs
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