Back & Front Squat Build-up E2MOM
10 Back Squats – 8 Front Squats
8 Back Squats – 6 Front Squats
4 Back Squats – 3 Front Squats
2 Back Squats – 1 Front Squat
For Time: (15min cap)
40 Overhead Squats 75/55lbs RX+95/65 MRX 45/35
10 Muscle Ups (bar/ring) MRX Chest to Bar
30 Front Squats 95/65lbs RX+135/95 MRX 75/55
20 Chest to Bar Pull-Ups MRX Pull-ups
20 Back Squats 135/95 RX+165/115 MRX 95/65
30 Pull-ups MRX Ring Rows
**athletes responsible for load changes**
Squat & Pistol Development
20 Cossack Squats Alternating Legs
20 Pistols Each Leg or Progressions
20 Goblet Reverse Lunges (alt legs)
20 Pistols Each Leg or Progressions
20 Bulgarian Split Squats (each leg)
Caleb doin big things in the back of the gym every day! I can remember working with Caleb on his pulls ups when he was a youngster and now he’s reppin Muscle Ups! Caleb has been throwing down longer than it seems because he started so young. The proof is in his GAINS! The man keeps getting better at everything. He hardly says a word and lets his performance speak for itself. Caleb is a great young man that comes from an awesome family. He represents his family, himself, and his gym daily. Always a good day when Caleb is holding it down in the back corner. Keep grinding dude cause you’re killin it!!
Heck yeah! Caleb flying high, making muscle ups look easy. This young dude is a class act and has been since he first started many years ago. He’s polite, hard working, determined and focused. His impeccable consistency and strong work ethic show through the incredible gains he’s made and he continues to make. It seems like every time I catch a glimpse of him, he going faster, looking fitter, and improving in all areas of his fitness. Keep up the awesome wirk, Caleb! 😁
I always enjoy my Sunday WODS with Caleb! He is a great athlete and gives over 150% effort with each and every WOD. Keep it up Caleb!!! 🏋🏻🏋🏻
11:34 Rx+
40 OHS – 7/3 RMU – 16/14 FS – 20 C2B – 16/14 BS (oops) – 16/12/2 PU
A. Complete (watched James play with 4 plates)
B. 14:50 scaled life (cut MUs in 1/2)
C. Complete
A. BS: 135(10)-165(6)-215(4)-245(2)
FS: 135(8)-155(6)-205(2)-235(1)
B. 11:25 RX+ (RMU)
A: Training
B: 123 rx (BMU’s)
C: GHD’s and HE
BS: 185(10)-225(8)-260(4)-280(2)
FS: 185(8)-225(6)-260(3)-280(1)
15:18 rx (rmu)
Caleb! It was so much fun to watch this guy fly over that bar! I had no idea he had bar muscle ups until I saw him knocking them out! He quietly sits back in the corner of the gym and just keeps gaining skills! It’s been awesome to watch Caleb transform throughout the years and now he’s a lean, mean, CrossFit machine! Always kind and coachable. Caleb is a great athlete and I am excited to watch him continue his CrossFit journey!
A. Back squats 105 (10) – 8 (115) – 4 (125) – 2 (155)
Front squats 8 (85) – 6 (95) – 3 (105) – 1 (135)
B. 85 rx (bar mu) completed WOD after time at 23:50
10:14 RX+ weights but had to do front squats instead of back squats for last set, Ring MUs
13:48 scaled
13:11 scaled. Wrists not happy today
11:55 rx with Ring MUs
12:28 rx+
135 – 135
185 – 185
235 – 235
265 – 275
133 reps rx, RMU
A. BS and FS 135, 165, 185, 185
B. 14:32 Rx
A1: BS – 135-185-225-275
A2: FS – 135-185-225(tweaked back)-225
B: 10:28, scaled
(All RX, but strict C2B ILO MU)