•6 HAMSTRING ROCKS PER SIDE *HOLD EACH STRETCH FOR 3 SECONDS
•20 YARD LATERAL LUNGE STRETCH
•45 SECONDS COUCH STRETCH EACH SIDE
•10 HURDLER HIP OPENERS PER SIDE
•40 YD BANDED LATERAL SHUFFLE
•20 SEC WALL-SIT+12 ALT STATIONARY LUNGES+20 SEC WALL-SIT+12 ALT STATIONARY LUNGES


4 x 8 Back Squat 4 x 8

4 Sets of 8 Reps
*last set should be heavier than last week's last set
Add Score

1/23/2023 - CrossFit - Metcon

15 MINUTE AMRAP
•5 CLEAN AND JERKS (135/95)
•7 BURPEE BOX JUMPS (24/20) *NO HIP EXTENSION

@ MIN 0/3/6/9/12
12/9 CAL ROW
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1/23/2023 - RSCF Comp - Weightlifting

MORNING SESSION
12 MIN AMRAP
ASCENDING LADDER
•3 POWER CLEANS (205)
•6 CTB PULL-UPS
•30 DU

•6 POWER CLEANS
•9 CTB PULL-UPS
•60 DOUBLE UNDERS

•9 POWER CLEANS
•12 CTB PU
•90 DOUBLE UNDERS

KEEP INCREASING IN THE CORRECT PATTERN FOR 12 MINUTES

---REST 5 MINUTES---

9 MIN ASCENDING LADDER
•3 OHS (185)
•6 STRICT HSPU
•9 CAL SKI

•6 OHS
•9 STRICT HSPU
•12 CAL SKI

KEEP INCREASING IN THE CORRECT PATTERN FOR 9 MINUTES

---REST 3 MINUTES---

6 MINUTE MAX REP
•15 BURPEE RING MU BUY-IN (PERFORM AN EXTRA RING DIP ON EACH REP)
WITH TIME REMAINING
•MAX REP WALLBALL SHOTS (30)


AFTERNOON SESSION

•BACK SQUAT 3X5 @ 75% 3X3 @80% 3X2@85%
•FRONT SQUAT 3 REPS EVERY MIN X 8 @ 70%
•BULGARIAN SPLIT SQUATS 4X6 PER LEG (RPE ~6)
*increase weight by 10% from last week
•GLUTE BRIDGE 4X10 *BUILD TO A HEAVY
•YOLK CARRY x 4(100FT <-> 25 FT AT A TIME) @ 490#
•REVERSE HYPERS 4X8

Add Score

Comments

Nicole Pascale

Nicole Pascale 1 week, 6 days ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 11

Nicole Pascale

Nicole Pascale 1 week, 6 days ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 11

Gil Camareno

Gil Camareno 2 weeks ago / Reply

1/23/2023 - CrossFit - Metcon: 7 + 2

Colin Finnegan

Colin Finnegan 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 7 + 9

Justin Kozak

Justin Kozak 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 Rounds

Sarah Gumina 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds
Notes: 65#

Sarah Gumina 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 105 lbs

Lainey Eddlemon

Lainey Eddlemon 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 2
Notes: 65#

Lainey Eddlemon

Lainey Eddlemon 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 125 lbs

Javier Ramirez

Javier Ramirez 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds

Javier Ramirez

Javier Ramirez 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 220 lbs

Dwayne London 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 135 lbs

Kyle Daroca 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 1
Notes: 115#

Kyle Daroca 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 220 lbs

Julie Schneider

Julie Schneider 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 125 lbs

Julie Schneider

Julie Schneider 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 7 + 1
Notes: 65#

Austin Henrikson

Austin Henrikson 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 + 3

Ashley Boyce 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 195 lbs

Cody Veteo 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 145 lbs

Sergi Lendinez

Sergi Lendinez 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Chase Justilien

Chase Justilien 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 275 lbs

Gil Camareno

Gil Camareno 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 275 lbs

Val Baheth

Val Baheth 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 205 lbs

Kerri Lee

Kerri Lee 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 9 Rounds

Brant Faircloth

Brant Faircloth 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 2

Evan Venable

Evan Venable 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 3

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 1

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 150 lbs

Angela Puckett

Angela Puckett 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 130 lbs

Rachael Pribulsky

Rachael Pribulsky 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 150 lbs

Colin Finnegan

Colin Finnegan 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 305 lbs

Conrad Brethold

Conrad Brethold 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 215 lbs

Brant Faircloth

Brant Faircloth 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 215 lbs

Allison Junca

Allison Junca 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 130 lbs

Broc Kelleher 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 235 lbs

Evan Venable

Evan Venable 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 205 lbs

Gabi Alford 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 160 lbs

Clayton Coon

Clayton Coon 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 225 lbs

Melissa Weinsz

Melissa Weinsz 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 205 lbs

Scott Johnson 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 245 lbs

Kerri Lee

Kerri Lee 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 195 lbs

Eunhan Cho

Eunhan Cho 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Jeff Nieves 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 185 lbs

Ben Sanders

Ben Sanders 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 185 lbs

irina shport

irina shport 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 7

Danielle Miles

Danielle Miles 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 2

Danielle Miles

Danielle Miles 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 175 lbs

Emma Danos

Emma Danos 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds

Emma Danos

Emma Danos 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 140 lbs

Ashlyn Barclay

Ashlyn Barclay 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Ashlyn Barclay

Ashlyn Barclay 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 Rounds

Ralph Sinno

Ralph Sinno 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 Rounds

Andy Hatcher

Andy Hatcher 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 5
Notes: 115#

Mitchell Worley

Mitchell Worley 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 3

Andy Hatcher

Andy Hatcher 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 175 lbs

Mitchell Worley

Mitchell Worley 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 175 lbs

irina shport

irina shport 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 135 lbs

Karla Campesi

Karla Campesi 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 2
Notes: 45#

maria freeman 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 19
Notes: 75#

Marqui Gilliland

Marqui Gilliland 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 8

Charley Chehardy

Charley Chehardy 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 Rounds

Steven Venturi

Steven Venturi 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 + 6

Todd Sumrall

Todd Sumrall 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 9

Drew Lyons

Drew Lyons 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 6
Notes: 115#

Connor Henry 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 5
Notes: 115#

Don Cazayoux 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 6
Notes: 115#

Andrea Doming

Andrea Doming 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 55#

Cat Jacquet

Cat Jacquet 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 6
Notes: 55#

Trisha Ourso 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 55#

Beena Pfifer

Beena Pfifer 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 3
Notes: 65#

Sean Pfifer 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 + 3

Kenny Landeche

Kenny Landeche 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 8

Robby Crochet

Robby Crochet 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 + 6

Jett Bourgeois

Jett Bourgeois 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 5
Notes: 115#

Marqui Gilliland

Marqui Gilliland 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 105 lbs

maria freeman 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 125 lbs

Karla Campesi

Karla Campesi 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 75 lbs

Charley Chehardy

Charley Chehardy 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 175 lbs

Todd Sumrall

Todd Sumrall 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 300 lbs

Steven Venturi

Steven Venturi 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 255 lbs

Davis Heebe

Davis Heebe 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 225 lbs

Drew Lyons

Drew Lyons 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 195 lbs

Connor Henry 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 215 lbs

Charlie Mayeux 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 8 + 2

Justin Cifreo

Justin Cifreo 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 7
Notes: 12 cal bike

Jonathan Arnold

Jonathan Arnold 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 2

Justin Cifreo

Justin Cifreo 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 315 lbs

Cat Jacquet

Cat Jacquet 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 115 lbs

Trisha Ourso 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 95 lbs

Beena Pfifer

Beena Pfifer 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 135 lbs

Jonathan Arnold

Jonathan Arnold 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 325 lbs

Kenny Landeche

Kenny Landeche 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 275 lbs

Charlie Mayeux 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 285 lbs

Sean Pfifer 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 260 lbs

Jett Bourgeois

Jett Bourgeois 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Robby Crochet

Robby Crochet 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 250 lbs

Izzy Gremillion

Izzy Gremillion 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 75 lbs

Andrea Doming

Andrea Doming 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 100 lbs

Jamie Lehnert

Jamie Lehnert 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 120 lbs

Jamie Lehnert

Jamie Lehnert 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 120 lbs

Jamie Lehnert

Jamie Lehnert 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds

Ashleigh Gnat

Ashleigh Gnat 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 5

Patrick Morris

Patrick Morris 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 5

Cesar Menk 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 3 + 1

Rhone Meche 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 10

Ben Haines

Ben Haines 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 7 + 4

Chris Decuir 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 1

Chris Decuir 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 245 lbs

Patrick Morris

Patrick Morris 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Ashleigh Gnat

Ashleigh Gnat 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 170 lbs

Ben Haines

Ben Haines 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 265 lbs

Rhone Meche 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 215 lbs

Cesar Menk 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 155 lbs

Courtney Debetaz

Courtney Debetaz 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 Rounds

Courtney Debetaz

Courtney Debetaz 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 195 lbs

ROSE CROWELL

ROSE CROWELL 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 5

Nancy Patout

Nancy Patout 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 11

Nancy Patout

Nancy Patout 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 90 lbs

Mary Green

Mary Green 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 115 lbs

Sydney Curtis

Sydney Curtis 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 115 lbs

Olivia McClure

Olivia McClure 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 135 lbs

Olivia McClure

Olivia McClure 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 1

Audra Jones

Audra Jones 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 125 lbs

Mary Green

Mary Green 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 10

Artie Fillastre

Artie Fillastre 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 4 + 2

Artie Fillastre

Artie Fillastre 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 150 lbs

Sarah Teague

Sarah Teague 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 6 + 2

Sarah Teague

Sarah Teague 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 120 lbs

Amy Pinero

Amy Pinero 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds

Amy Pinero

Amy Pinero 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 61.6 lbs

Sydney Curtis

Sydney Curtis 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 3 + 7

Tony Ippolito

Tony Ippolito 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 195 lbs

Tony Ippolito

Tony Ippolito 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 + 1

ROSE CROWELL

ROSE CROWELL 2 weeks, 1 day ago / Reply

Back Squat 4 x 8: 115 lbs

Audrey Good

Audrey Good 2 weeks, 1 day ago / Reply

1/23/2023 - CrossFit - Metcon: 5 Rounds

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