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Components

Paused Front Squat

KB Power Bombs

Bulgarian Split Squat

Broad Jump

Metcon

Settings

Workout

04/17/17

Warm-up

A: Metcon (No Measure)

5 Min Hip Mobility

2 Rounds

15 Goblet Squats 53/35
15 SDLHP 53/35
10 GHD Situps
10 Toes 2 Bar

Strength

B1 : Paused Front Squat (5 x 3 (Good 1 Sec Pause at bottom) )

B2 : KB Power Bombs (5 x 8 70/44 )

Extra Work

C1 : Bulgarian Split Squat (3 x 8 Each Leg 55/35 )

C2 : Broad Jump (3 x Down & Back )

Conditioning

D: Metcon (Time)

For Time:

50 Squat Cleans 135/95

changed*

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

Whiteboard:

Monday, April 17, 2017

Leaderboard

Men's Paused Front Squat
jaron Becerra	09/21/2020	1 x 1 @ 315 lbs
Donnie Martindale	02/20/2017	1 x 1 @ 205 lbs

Women's Paused Front Squat
Rosemary Imbert	05/14/2018	1 x 1 @ 165 lbs
Monica Terrell	07/30/2018	1 x 1 @ 150 lbs

Male Clients

1

jaron
Becerra

5:15 AM CrossFit

1 x 3 @ 265 lbs

1

Kirk
Moore

5:15 AM CrossFit

1 x 3 @ 265 lbs

2

Soibi
Ogbanga

5:15 AM CrossFit

1 x 3 @ 255 lbs

3

Private

5:15 AM CrossFit

1 x 2 @ 245 lbs

4

Cody
Williams

4:30 PM CrossFit

5 x 3 @ 225 lbs

4

Jason
Eldred

5:30 PM CrossFit

1 x 3 @ 225 lbs

4

Willie
Ramos

5:30 PM CrossFit

1 x 3 @ 225 lbs

5

Gary
Bowker

4:30 PM CrossFit

2 x 2 @ 185 lbs

5

Roger
Gauvreau

4:30 PM CrossFit

1 x 3 @ 185 lbs

6

Anil
Hussain

5:30 PM CrossFit

1 x 3 @ 175 lbs

6

Bill
Thompson

6:30 PM CrossFit

1 x 3 @ 175 lbs

7

John
Koehler

4:30 PM CrossFit

1 x 3 @ 165 lbs

8

Don
Kennedy

9:15 AM CrossFit

5 x 3 @ 115 lbs

8

James
Harper

9:15 AM CrossFit

1 x 3 @ 115 lbs

8

mario
cortes

6:30 PM CrossFit

1 x 3 @ 115 lbs

Female Clients

1

Melissa
Jacob

5:15 AM CrossFit

1 x 3 @ 175 lbs

1

Allison
Muhlbauer

5:15 AM CrossFit

1 x 1 @ 175 lbs

2

Emma
Knowles

5:30 PM CrossFit

1 x 3 @ 170 lbs

2

Lindsey
Martin

9:15 AM CrossFit

1 x 3 @ 170 lbs

3

Brie
Gomez

5:15 AM CrossFit

1 x 3 @ 155 lbs

3

Leslie
Eldred

5:15 AM CrossFit

1 x 3 @ 155 lbs

4

Liz
Koehler

4:30 PM CrossFit

1 x 3 @ 140 lbs

4

Shelia
Garcia

4:30 PM CrossFit

1 x 1 @ 140 lbs

5

Monica
Terrell

4:30 PM CrossFit

1 x 3 @ 130 lbs

5

Rosemary
Imbert

4:30 PM CrossFit

1 x 3 @ 130 lbs

6

Page
Shields

9:15 AM CrossFit

1 x 3 @ 120 lbs

7

Rachel
Calderon

9:15 AM CrossFit

2 x 3 @ 115 lbs

7

Chelsea
Marshall

5:30 PM CrossFit

1 x 3 @ 115 lbs

7

Yvonne
Lima

4:30 PM CrossFit

1 x 3 @ 115 lbs

8

Kimberly
Bryant

5:15 AM CrossFit

1 x 3 @ 105 lbs

3x35 3x65 3x75 3x85 3x95 3x105

9

haidee
santiago

5:15 AM CrossFit

1 x 3 @ 95 lbs

10

Angie
Gorman

5:30 PM CrossFit

1 x 1 @ 70 lbs

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