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Components

Metcon

Back Squat

Settings

Workout

Get Back

Warm-up

2 Sets:
250/200m Ski
10 Double KB Front Squat (Light-Moderate)
10 Double KB Push Press (Light-Moderate)

-Then-

Build to Thruster weight.

Metcon

Metcon (Time)

Complete For Time:
80 Double-Unders
20 Thrusters (75/55)
-rest 2:00-
70 Double-Unders
18 Thrusters (75/55)
-rest 2:00-
60 Double-Unders
16 Thrusters (75/55)
-rest 2:00-
50 Double-Unders
14 Thrusters (75/55)

Rx+:
Complete For Time:
100 Double-Unders
20 Thrusters (95/65)
-rest 2:00-
90 Double-Unders
18 Thrusters (95/65)
-rest 2:00-
80 Double-Unders
16 Thrusters (95/65)
-rest 2:00-
70 Double-Unders
14 Thrusters (95/65)

*The goal is to be faster on each subsequent interval than the prior interval.

Weightlifting

Back Squat (5 x 5 Across)

Back Squat

5 Back Squats x 5 sets @ 75% of 1RM

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

Whiteboard:

Tuesday, January 18, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

11:57

1:42/1:35/1:25/1:15/

2

PJ
Kearn

CrossFit: 6:15 PM

15:19

Shuler"d That workout!! 100,80,80,80

3

Brad
Robert

CrossFit: 6:15 AM

17:11

4

Luke
Lister

CrossFit: 5:15 AM

17:31

5

Chuck
Lambertz

CrossFit: 6:15 AM

12:30

#scaledaf su/95#bs

6

Justin
Ferrell

CrossFit: 5:15 AM

12:58

RX w/SU

7

Shelby
Giersch

CrossFit: 6:15 AM

14:23

8

Jerry
Sipe

CrossFit: 6:15 AM

16:20

su

9

Jay
Lowell

CrossFit: 5:15 PM

17:48

55 thrusters su

Female Clients

1

Candace
Lister

CrossFit: 5:15 AM

19:19

2

Laura
Krier

CrossFit: 5:15 PM

17:45

15 in a row du's!

3

Amber
Lambertz

CrossFit: 5:15 PM

13:06

65#, su

4

Jill
Krier

CrossFit: 5:15 AM

13:51

RX weight, su

5

Shaelin
Giersch

CrossFit: 6:15 AM

14:44

6

Leah
Loring

CrossFit: 5:15 PM

14:54

SU

7

Jolene
Pfeil

CrossFit: 5:15 PM

15:00

50#, su

8

Private

CrossFit: 5:15 AM

15:53

9

Kayla
Garst

CrossFit: 6:15 AM

16:02

1.5 rounds DU