1 x 5 5rm back squat.


Workout
NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE II"

I. ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat

-Rest as Needed*-


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1/22/2020 - WOD A



II. AMRAP x 2 MINUTES
Max Calorie Bike

*Rest at Least 5:00 b/t Efforts
**Last Seen 9/27/19

(Score is Calories)


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1/22/2020 - Boot camp


Workout
AMRAP x 12 MINUTES
8 DBL DB Snatch
16 DB Suitcase Alt. Reverse Lunges
24 Double-Unders

(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
10 Clam Shells/Side
20 Slow Arm Haulers
:30 Hollow Hold


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Comments

brad mezquita

brad mezquita 1 month ago / Reply

1/22/2020 - WOD A: 40 Cal
Notes: Sucked

brad mezquita

brad mezquita 1 month ago / Reply

5rm back squat.: 267 lbs

Zachary Perry

Zachary Perry 1 month ago / Reply

1/22/2020 - Boot camp: 402 reps
Notes: 30# dB

Andrew Guyton 1 month ago / Reply

1/22/2020 - WOD A: 37 Cal

Andrew Guyton 1 month ago / Reply

5rm back squat.: 325 lbs

Matt Carlin

Matt Carlin 1 month ago / Reply

5rm back squat.: 275 lbs

Alicia Hebert

Alicia Hebert 1 month ago / Reply

1/22/2020 - WOD A: 35 Cal

Alicia Hebert

Alicia Hebert 1 month ago / Reply

1/22/2020 - WOD A: 35 Cal

Melissa Brown 1 month ago / Reply

1/22/2020 - WOD A: 30 Cal

Melissa Brown 1 month ago / Reply

5rm back squat.: 145 lbs

Kelsey Rudert

Kelsey Rudert 1 month ago / Reply

1/22/2020 - WOD A: 40 Cal

Kelsey Rudert

Kelsey Rudert 1 month ago / Reply

5rm back squat.: 215 lbs

Nicole Bouchard

Nicole Bouchard 1 month ago / Reply

1/22/2020 - WOD A: 30 Cal

Nicole Bouchard

Nicole Bouchard 1 month ago / Reply

5rm back squat.: 175 lbs
Notes: Stopped here because of comp Saturday After the 175 did 2 sets of 5 at 155 with tempo

Nicole Bouchard

Nicole Bouchard 1 month ago / Reply

5rm back squat.: 175 lbs
Notes: Stopped here because of comp Saturday After the 175 did 2 sets of 5 at 155 with tempo

Kelsey Byrne

Kelsey Byrne 1 month ago / Reply

1/22/2020 - WOD A: 28 Cal
Notes: Same as last time

Kelsey Byrne

Kelsey Byrne 1 month ago / Reply

5rm back squat.: 185 lbs
Notes: 20lbs PR!

James Grace 1 month ago / Reply

1/22/2020 - WOD A: 52 Cal

James Grace 1 month ago / Reply

5rm back squat.: 245 lbs

Rachael Maggio

Rachael Maggio 1 month ago / Reply

1/22/2020 - WOD A: 27 Cal
Notes: 1 Cal less :(

Rachael Maggio

Rachael Maggio 1 month ago / Reply

5rm back squat.: 155 lbs
Notes: 10# less :(

Jeffrey Matthews 1 month ago / Reply

1/21/2020 - WOD A: 15:05

Michelle Vegliante

Michelle Vegliante 1 month ago / Reply

1/22/2020 - WOD A: 29 Cal

Michelle Vegliante

Michelle Vegliante 1 month ago / Reply

5rm back squat.: 175 lbs
Notes: Failed 185 on fourth rep

John Flintosh

John Flintosh 1 month ago / Reply

1/22/2020 - WOD A: 38 Cal

John Flintosh

John Flintosh 1 month ago / Reply

5rm back squat.: 265 lbs
Notes: Followed Wendler week 3.

Joseph Persechino 1 month, 1 week ago / Reply

1/22/2020 - WOD A: 43 Cal
Notes: 43 at 2:00 minutes, rolled over to 45 afterward.

Joseph Persechino 1 month, 1 week ago / Reply

1/22/2020 - WOD A: 43 Cal
Notes: 43 at 2:00 minutes, rolled over to 45 afterward.

Joseph Persechino 1 month, 1 week ago / Reply

5rm back squat.: 285 lbs

Joseph Persechino 1 month, 1 week ago / Reply

5rm back squat.: 285 lbs

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