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Front Squat

Metcon

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WOD

04MAR2018

Sam Hardy

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Front Squat (5 Sets of 5 Reps (80-85% 1RM))

Metcon

Metcon (Time)

For Time:
30-20-10 Reps
Overhead Squat
Bike Cal

Prescriptions:
Rx+ 135/95
Rx 95/65
Sc 75/55-35

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

Whiteboard:

Wednesday, April 04, 2018

Athletes:

Leaderboard

Front Squat
Justin Fadler		5 x 5 @ 275 lbs
Brendan Wuest		5 x 5 @ 255 lbs
Lars Johansen		5 x 5 @ 175 lbs

Athletes

1

Lars
Johansen

CrossFit: 5:00 AM

5 x 5 @ 175 lbs

1

Ryan
Schneider

9:30 AM CrossFit

5 x 5 @ 175 lbs

2

Derrick
Lehman

9:30 AM CrossFit

5 x 5 @ 165 lbs

2

Nick
Johnson

5:00 PM CrossFit

5 x 5 @ 165 lbs

2

Steve
Johnson

6:00 AM CrossFit

5 x 5 @ 165 lbs

3

Bob
Portell

5:00 PM CrossFit

5 x 5 @ 155 lbs

4

Avi
Kamthe

6:00 PM CrossFit

5 x 5 @ 135 lbs

5

Brandon
Theisen

CrossFit: 5:00 AM

5 x 5 @ 125 lbs

6

Caitlin
Brenner

5:00 PM CrossFit

5 x 5 @ 105 lbs

7

Julie
Rausenberger

9:30 AM CrossFit

5 x 5 @ 100 lbs

8

Kelly
Johansen

4:00 PM CrossFit

5 x 5 @ 85 lbs

9

Becca
Brenner

5:00 PM CrossFit

5 x 5 @ 70 lbs

10

Sarah
Berger

CrossFit: 5:00 AM

1 x 5 @ 100 lbs

build from 85

10

Teresa
Koebbe

4:00 PM CrossFit

1 x 5 @ 130 lbs

115,115,120,125