WOD
 | Thu, Jul 1 2021 |  |
| CrossFit 20210701 | Back Squat Max | Squat Program 20210701 |
CrossFit 20210701
(Time, Rx2, Rx3)
Warmup
Back Squat 1-1-1-1-1
(record max weight in other tab)
WOD:
- 2000m Row
- 30 Jumping Bar Muscle Ups
- 40 Thrusters 75/50
Rx2 1500m Row, 65/45
Rx3 1000m Row, 45/35
| 0% |  | |  | 0% |
| Brittney | 18:24 Rx | 55# | | Joanie | 14:13 Rx3 | | | Ankur | 17:40 Rx3 | Mile run | | Emma A | 18:30 Rx3 | Mile run | | Kristen | 18:38 Rx3 | Mile run | | Jason T | 18:40 Rx3 | Mile run | | Daniel O | DNS | scaled |
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Back Squat Max
(Weight,  Squats)
Find Your 1 Rep Max Back Squat Weight
| 100% | | | | 0% |
Planned: Sun,Aug23,2026 Sun,Aug16,2026 Sat,Aug15,2026 Fri,Aug14,2026 Tue,May12,2026 Thu,Feb19,2026 Sat,Jan3,2026 Mon,Aug26,2024 Thu,May30,2024 Thu,Apr4,2024 Sun,Dec31,2023 Mon,Dec18,2023| 1st | 225 Rx | Nicole B Sun, Aug 16, 2026 | | 2nd | 220 Rx | Coach A Thu, Apr 4, 2024 | | 3rd | 210 Rx | Karen Fri, Aug 14, 2026 | | 1st | 405 Rx | Zack R Fri, Aug 14, 2026 | | 2nd | 395 Rx | Coach C Sun, Dec 31, 2023 | | 3rd | 385 Rx | Kyle Fri, Aug 14, 2026 |
| Daniel O | 345 Rx | | | Ankur | 195 Rx | | | Joanie | 162 Rx | |
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Squat Program 20210701
(Weight)
Cardio/Leg Warmup
Prep: 3 Rounds
- 3 Reps of 'Worlds Greatest Stretch' / side
- 6 reps Bird Dog
- 9 Goblet Squats
Add'l Prep: 3 Rounds
- 10 Box Pistols (24/20) / leg
(rest 90 sec between sets)
Strength: 5 Rounds
- 3 Back Half Squats @ 85%
- 6 Shrimp Squats / leg
(rest 2 mins between sets)
Finisher: 2 Rounds
- 45 Sec Toes Squat Stretch
- 45 Sec Pigeon Stretch / side
- 45 Sec Couch Stretch / side
| 0% | | | | 0% |
| Coach J | 230 Rx | | | Coach E | 142 Rx | | | Sara | 115 Rx | | | Primadelia | 115 Rx | | | Sheridan | 110 Rx | |
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