Monday Workout: Back Squat, AMRAP

Thank you to everyone who came out to our 7-year Bday Celebration yesterday!  And a special thanks to everyone (members, friends, and family) who has helped us grow and shaped us into the gym that we are since it all started in 2009.  We are looking forward to many more years to come!
Special shout-out to Jaclyn from BBQ Exchange for the delicious food, and Seth Berkowitz for hooking us up with some great beer!  Thanks, everyone!

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STRENGTH

Back Squat, 4 sets of 5 reps

Notes: Shoot for 70-75% for each set, or build as you are able.

WOD

Level 1

AMRAP 10:

  • Goblet Squat (45/25) x 12
  • Burpee x 9
  • Dumbbell Hang Clean and Jerk x 6

Level 2

AMRAP 10:

  • Front Squat (135/95) x 12
  • Lateral Bar Burpee x 9
  • Hang Power Clean (135/95) x 6
  • Shoulder to Overhead (135/95) x 3

ANNOUNCEMENTS

  1. Ladies Night – WOD and Wine: July 22
  2. Yoga for CrossFit and Recovery with Leslie: July 24

7 Comments on “Monday Workout: Back Squat, AMRAP

  1. BS: 140#
    WOD: 4 + 12 (65#, burpees to parallettes on top of 25# plates)

  2. BS- @ 143# but just above parallel
    WOD- 4 + 21 w/ 75#, regular burpees

  3. BS: 105×2, 115×2, 120×1
    Wod: 3+5 (85# FS & HPC; 20# db for s2oh…slept weird, next hurt)

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