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Components

Back Squat

Metcon

Settings

Workout

CF - 5/20/22

A:

3 sets
10/8 cal ski
5 burpees to target
15 air squats

B: Back Squat (6x1 @90% ; rest 2:00)

90% RPE is fine here, and if you want to build slightly during your 6 that’s OK.

It’s been a long week with some tough workouts. If you’ve been here every day 90 % of your 1rm may be aggressive. What we’re looking for here is 6 "heavy" back squats.

C: Metcon (Time)

GPP
3 rounds for time:
15 - Pullups
10 power clean and jerk 95/65
5 Wall Walks

Competitor
3 rounds for time:
5 bmu
10 power clean and jerk 135/95
50’ hsw

D: Metcon (No Measure)

3 sets:
15 back ext
Rest to recovery

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

Whiteboard:

Friday, May 20, 2022

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

6 x 1 @ 365 lbs

2

Jefferson
Adcock

11:30 AM CrossFit

6 x 1 @ 335 lbs

4x1 315#, 2x1 @ 335#

3

Jason
Deloney

5:00 PM CrossFit

6 x 1 @ 330 lbs

255/275/295/315/325/330

4

Luke
Frauhiger

5:00 PM CrossFit

6 x 1 @ 315 lbs

5

David
Lewis

11:30 AM CrossFit

6 x 1 @ 305 lbs

6

Chris
Williams

5:00 AM CrossFit

6 x 1 @ 275 lbs

6

Preston
Dial

5:00 AM CrossFit

6 x 1 @ 275 lbs

7

Derek
Fecteau

11:30 AM CrossFit

6 x 1 @ 265 lbs

8

Matthew
Montgomery

4:00 PM CrossFit

6 x 1 @ 255 lbs

9

Brent
Stewart

6:00 AM CrossFit

6 x 1 @ 225 lbs

10

Bradd
Hughes

5:00 PM CrossFit

1 x 1 @ 455 lbs

10

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 490 lbs

New One Rep Max 🦾🔥

Female Clients

1

Colette
SavageJones

5:00 AM CrossFit

6 x 1 @ 225 lbs

205-225

2

Audrey
Mitchell

7:00am CrossFit

6 x 1 @ 145 lbs

3

Nina
Montgomery

4:00 PM CrossFit

6 x 1 @ 135 lbs

4

Melinda
Henderson

6:00 AM CrossFit

6 x 1 @ 105 lbs

5

Becca
Esborg

5:00 PM CrossFit

1 x 1 @ 290 lbs

3 @ 245, 1 @ 260, 1 @ 280, 1 @ 290