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1 Front Squat + 2 Bac ...

Metcon

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Workout

4/30/2018

Weightlifting

1 Front Squat + 2 Back Squats (1 Complex EOMOM for 12 Minutes )

Use the same bar. Perform front squat, re-rack, then perform 2 back squats.
All sets performed at 75% of your Front Squat 1RM

Workout of the Day

Metcon (Time)

For Time
10 Pull-ups (Rx+= 05 Bar Muscle-ups)
40 Overhead Lunge Steps
10 Pull-ups
30 Dumbbell Snatches
10 Pull-ups
20 Push-press, 10 each arm
10 Pull-ups
10 Turkish get-ups
10 Pull-ups

Rx= One Dumbbell 35/20
Rx+= One Dumbbell 50/35

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

Whiteboard:

Monday, April 30, 2018

Male Clients

1

RW
Rice

4:30PM CrossFit

6 x 1 @ 205 lbs

2

Brent
Turner

5:45PM CrossFit

6 x 1 @ 175 lbs

3

Sean
Smith

4:30PM CrossFit

6 x 1 @ 165 lbs

4

Raine Corado
l

5:45PM CrossFit

6 x 1 @ 120 lbs

5

Chase
Young

4:30PM CrossFit

4 x 1 @ 205 lbs

5

jaime
zamora

4:30PM CrossFit

4 x 1 @ 205 lbs

5

Andrew
Lehmann

8:30AM CrossFit

3 x 1 @ 155 lbs

5

Brian
Piancino

4:30PM CrossFit

2 x 1 @ 165 lbs

5

kevin
korinek

5:30AM CrossFit

2 x 1 @ 165 lbs

5

Dustin
Pierce

5:30AM CrossFit

1 x 1 @ 265 lbs

5

Jacob
Young

8:30AM CrossFit

1 x 1 @ 165 lbs

5

phillip
wise

6:45PM CrossFit

1 x 1 @ 225 lbs

5

Thomas
Morales

5:30AM CrossFit

1 x 1 @ 265 lbs

5

Tim
McHugh

8:30AM CrossFit

1 x 1 @ 175 lbs

Female Clients

1

Christen
Wise

6:45PM CrossFit

6 x 1 @ 85 lbs

1

Meg
Brown

5:30AM CrossFit

6 x 1 @ 85 lbs

2

Jackie
De Leon

4:30PM CrossFit

6 x 1 @ 65 lbs

2 FS + 4 BS

2

Kelly
Brauer

6:45PM CrossFit

6 x 1 @ 65 lbs

3

Ashley
Reeves

5:45PM CrossFit

5 x 1 @ 165 lbs

3

Jacqui
Morrow

5:45PM CrossFit

5 x 1 @ 155 lbs

3

Brooke
Silverthorn

4:30PM CrossFit

4 x 1 @ 135 lbs

3

Dana
Forehand

4:30PM CrossFit

4 x 1 @ 135 lbs

3

Tracy
May

8:30AM CrossFit

1 x 1 @ 175 lbs