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Back Squat

Metcon

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Workout

1/6/20

Weightlifting

Back Squat

Back Squat

Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

All percentages are based off your 5-Rep Back Squat
We'll repeat this 4-3-2 scheme next week at higher percentages
We'll re-test our 5-Rep Back Squat in the week that follows

Metcon

Metcon (2 Rounds for reps)

R1 AMRAP 5:
21-15-9:
OHS (115/85)
T2B

Rest 5 Minutes

R2 AMRAP 5:
15-12-9:
Thrusters (115/85)
C2B

RX
AMRAP 5:
21-15-9:
OHS (95/65)
T2B

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters (95/65)
Pull-ups

Scaling options
Front Squats for OHS
Sit-ups or Knee ups for T2B
RR for pull-ups

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

Whiteboard:

Monday, January 06, 2020

Male Clients

1

Jeff
Peck

6:30 PM CrossFit

1 x 2 @ 385 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 2 @ 355 lbs

2

Kyle
Baker

4:00 PM CrossFit

1 x 2 @ 355 lbs

3

Derrick
Ledford

12:00 PM CrossFit

1 x 2 @ 350 lbs

4

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 335 lbs

5

Ryan
Snitker

4:00 PM CrossFit

1 x 2 @ 310 lbs

6

Todd
Mehrmann

4:00 PM CrossFit

1 x 2 @ 305 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 2 @ 255 lbs

7

Hap
Clayton

8:30AM CrossFit Class

1 x 2 @ 255 lbs

8

Ben
Hinnen

5:30 AM CrossFit

1 x 2 @ 250 lbs

9

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 245 lbs

9

Donald
Stewart

4:00 PM CrossFit

1 x 2 @ 245 lbs

10

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 235 lbs

10

Jay
Parkhurst

5:30 PM CrossFit

1 x 2 @ 235 lbs

10

Josh
Roberts

6:30 PM CrossFit

1 x 2 @ 235 lbs

10

Josh
Roberts

6:30 PM CrossFit

1 x 2 @ 235 lbs

11

Danny
Eckard

6:30 AM CrossFit

1 x 2 @ 225 lbs

11

Derek
Halford

6:30 AM CrossFit

1 x 2 @ 225 lbs

11

Morgan
Fore

5:30 PM CrossFit

1 x 2 @ 225 lbs

12

Bob
Swadley

8:30AM CrossFit Class

1 x 2 @ 215 lbs

13

Al
Moody

5:30 AM CrossFit

1 x 2 @ 205 lbs

13

Johnny
Quilla

12:00 PM CrossFit

1 x 2 @ 205 lbs

13

King
of Verdict ...

12:00 PM CrossFit

1 x 2 @ 205 lbs

13

Scotty
In Route

9:30 AM CrossFit

1 x 2 @ 205 lbs

14

Eric
Olinger

12:00 PM CrossFit

1 x 2 @ 195 lbs

15

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 185 lbs

15

Joey
Hager

4:00 PM CrossFit

1 x 2 @ 185 lbs

16

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 165 lbs

17

Mike
DeBeauvernet

4:00 PM CrossFit

1 x 2 @ 120 lbs

18

GRIFFIN
PARKHURST

12:00 PM CrossFit

1 x 2 @ 95 lbs

18

Owen
Vander Haar

12:00 PM CrossFit

1 x 2 @ 95 lbs

19

Ben
Mustian

6:30 PM CrossFit

1 x 2 @ 75 lbs

20

Zeno
Moore

12:00 PM CrossFit

1 x 2 @ 70 lbs

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 2 @ 235 lbs

2

Cambell
Vander Haar

9:30 AM CrossFit

1 x 2 @ 205 lbs

3

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 190 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 2 @ 160 lbs

4

Mary
Mason

8:30AM CrossFit Class

1 x 2 @ 160 lbs

5

Jennifer
Taylor

12:00 PM CrossFit

1 x 2 @ 150 lbs

5

Rebecca
Karner

4:00 PM CrossFit

1 x 2 @ 150 lbs

6

Jacki
Collins

5:30 AM CrossFit

1 x 2 @ 135 lbs

Get too scared to try 140

7

Jenn
Warcola

9:30 AM CrossFit

1 x 2 @ 130 lbs

7

Lauran
Stump

6:30 PM CrossFit

1 x 2 @ 130 lbs

8

Jessica
Kincaid

6:30 PM CrossFit

1 x 2 @ 120 lbs

9

Nikki
Stewart

4:00 PM CrossFit

1 x 2 @ 110 lbs

10

Cindy
Mustian

4:00 PM CrossFit

1 x 2 @ 105 lbs

Been out for 3 weeks

10

Kiersten
Palmer

9:30 AM CrossFit

1 x 2 @ 105 lbs

10

Laurie
Dymes

6:30 PM CrossFit

1 x 2 @ 105 lbs

10

Marissa
Hager

4:00 PM CrossFit

1 x 2 @ 105 lbs

11

Amy
Clinton

9:30 AM CrossFit

1 x 2 @ 70 lbs