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Paused Front Squat

Metcon

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Workout

TUESDAY 3.20.18

WU:

:20 Seconds
Easy Shuttle Runs
Quad Stretch
Knee To Chest

Faster Shuttle Runs
Straight Leg Kicks
Side Lunge
Cradle Stretch

Faster Shuttle Runs
Walking Spiderman
Walking Samson
Push-up to down Dog

Faster Shuttle Runs
3 Air Squats + Broad Jump
High Knees
Butt Kickers

1: Paused Front Squat (Build to a heavy)

3 second pause at bottom

MC: Metcon (AMRAP - Rounds and Reps)

4 Rounds, On the 4:00:
12 Thrusters (95/65)
15/12 Calorie Bike
18 x 10 Meter Shuttle Sprints

EC: Metcon (No Measure)

EXTRA CREDIT
Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold After Each Set

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, March 20, 2018

Male Clients

1

Juan
Baltierra

6:30 PM CrossFit

1 x 1 @ 325 lbs

2

Erik
Hansen

4:30 PM CrossFit

1 x 1 @ 320 lbs

3

Joe
Espinoza

5:30 PM CrossFit

1 x 1 @ 245 lbs

4

Matt
Kruzicki

6:00 AM CrossFit

1 x 1 @ 235 lbs

5

Alfonso
Vargas

6:30 PM CrossFit

1 x 1 @ 225 lbs

5

Chris
Benedict

6:00 AM CrossFit

1 x 1 @ 225 lbs

5

Jeff
Barninger

4:30 PM CrossFit

1 x 1 @ 225 lbs

5

Miguel
Gonzalez

6:30 PM CrossFit

1 x 1 @ 225 lbs

6

Philip
Bien

6:00 AM CrossFit

2 x 1 @ 175 lbs

6

Justin
Gregory

4:30 PM CrossFit

1 x 1 @ 175 lbs

6

Kevin
Hardy

12:00 PM CrossFit

1 x 1 @ 175 lbs

6

Kevin
Kraft

6:00 AM CrossFit

1 x 1 @ 175 lbs

Failed 185. 3 seconds is a long time

7

Dave
Pearcy

12:00 PM CrossFit

1 x 1 @ 155 lbs

8

Lou
Ashcraft

9:30 AM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Loree
Thornton

4:30 PM CrossFit

1 x 1 @ 265 lbs

2

danielle
bodin

5:30 PM CrossFit

1 x 1 @ 235 lbs

3

kelly
prado

6:30 PM CrossFit

1 x 1 @ 165 lbs

4

Jenna
Daley

6:00 AM CrossFit

1 x 1 @ 155 lbs

4

Liz
Kwon

6:00 AM CrossFit

1 x 1 @ 155 lbs

5

tamara
rinehart

4:30 PM CrossFit

1 x 1 @ 125 lbs

5

Wendy
Hurtado

9:30 AM CrossFit

1 x 1 @ 125 lbs

6

Pilar
Perez

9:30 AM CrossFit

1 x 1 @ 115 lbs

7

Destiny
Babb

4:30 PM CrossFit

1 x 1 @ 105 lbs

8

Alysia
Ramos

6:30 PM CrossFit

1 x 1 @ 95 lbs