WOD
 | Thu, Apr 29 2021 |  |
| CrossFit 20210429 | Back Squat Max | Squat Program 20210429 |
CrossFit 20210429
(Reps, Rx+, Rx2, Rx3)
Warmup
Establish Back Squat 1RM (log result in other tab)
WOD: 15 Min AMRAP
- 30 Double Unders
- 15 Deadlifts
- 30 Double Unders
- 15 Hang Power Cleans
- 30 Double Unders
- 15 Push Jerks
Rx+ 115/85
Rx 95/65
Rx2 75/55 or 50 Singles
Rx3 65/45 and 50 Singles
| 0% |  | |  | 0% |
| Levi | 361 Rx+ | | | Coach J | 350 Rx+ | | | Josiah | 315 Rx+ | | | Heather | 418 Rx2 | | | Daniel O | 413 Rx2 | | | Kristen | 417 | 35# |
|
Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023 Wed,Aug9,2023 Sat,Jun3,2023 Fri,Dec9,2022 Wed,Nov23,2022 Thu,Oct27,2022 Sat,Jul30,2022| 1st | 220 Rx | Coach A Thu, Apr 4, 2024 | | 2nd | 215 Rx | Nicole Sat, Jan 3, 2026 | | 3rd | 200 Rx | Coach E Mon, Dec 18, 2023 | | 1st | 395 Rx | Coach C Sun, Dec 31, 2023 | | 2nd | 355 Rx | Perry Tue, Feb 5, 2019 | | 3rd | 335 Rx | Brandon Sat, Jan 3, 2026 |
| Josiah | 275 Rx | | | Levi | 265 Rx | | | Coach J | 255 Rx | | | Daniel O | 255 Rx | | | Kristen | 145 Rx | | | Heather | 95 Rx | |
|
Squat Program 20210429
(Weight, Rx2)
Warmup
6 Rounds
- 10 Plate Behind Neck Squats
- Side Plank (15 Sec/side)
- Banded Shoulder Work or Front Rack Stretches
Front Squat
- work up to 80%
- 5 x 4 @ 80% (reduce weight if needed)
Core: 3 Rounds
- 12 Rower/Slider Crunches
- 12 Side Plank Hip Raises
Record weight used for percentages
Rx = 1RM
Rx2 = something else
| 0% | | | | 0% |
| Josiah | 267 Rx | | | Levi | 220 Rx | | | Savannah | 165 Rx | | | Coach E | 135 Rx | | | Sara | 130 Rx | | | Sheridan | 80 Rx | | | Coach J | 190 Rx2 | | | Omar | 165 Rx2 | |
|
