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Front Squat

Metcon

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WOD

02APR2018

Patrick Rich

Warm-up

Warm Up #8

2 Rounds:

10 Calorie Row
10 Inch Worms
10 Scorpions
10 T-Twist
10 Air Squats

Strength & Skill

*During downtime work on finding your individual scaling options for muscle-ups

Front Squat (1-2-3-4-5-4-3-2-1)

Metcon

Metcon (Time)

3 Rounds for Time:
10 DB Hang Cluster, Right Arm
5 Muscle-Ups
10 DB Hang Cluster, Left Arm
5 Muscle-Ups

Prescription:
Rx+ 70/45
Rx 50/35
Sc 35/20-15,

*Coaches scale MU based on progression

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

Whiteboard:

Wednesday, May 02, 2018

Athletes:

Leaderboard

Front Squat
Brendan Wuest		1 x 1 @ 375 lbs
Justin Fadler		1 x 1 @ 345 lbs
Trenton Campbell		1 x 1 @ 315 lbs

Athletes

1

Justin
Fadler

6:00 AM CrossFit

1 x 1 @ 315 lbs

2

Caleb
Welchans

CrossFit: 5:00 AM

1 x 1 @ 275 lbs

95, 135, 155, 185, 205, 225, 245, 265, 275

3

Jason
Hoffman

6:00 AM CrossFit

1 x 1 @ 225 lbs

PR

3

Lars
Johansen

CrossFit: 5:00 AM

1 x 1 @ 225 lbs

95,145, 165,185,205

3

Ryan
Schneider

6:00 AM CrossFit

1 x 1 @ 225 lbs

4

Bob
Portell

4:00 PM CrossFit

1 x 1 @ 205 lbs

4

Derrick
Lehman

4:00 PM CrossFit

1 x 1 @ 205 lbs

5

Brandon
Theisen

CrossFit: 5:00 AM

1 x 1 @ 155 lbs

Start at 135

6

Teresa
Koebbe

6:00 PM CrossFit

1 x 1 @ 150 lbs

build from 5@125

7

Kelly
Johansen

4:00 PM CrossFit

1 x 1 @ 135 lbs

8

Shannon
Moncheski

4:00 PM CrossFit

1 x 1 @ 125 lbs

9

Bob
Naes

5:00 PM CrossFit

1 x 1 @ 115 lbs

10

Julie
Rausenberger

9:30 AM CrossFit

1 x 1 @ 105 lbs

95# on way up to 4

10

Sarah
Berger

CrossFit: 5:00 AM

1 x 1 @ 105 lbs

1 > 5 @ 85, build down

11

Kimberly
Fleming

5:00 PM CrossFit

1 x 5 @ 75 lbs

11

Manaswini
Mishra

5:00 PM CrossFit

1 x 5 @ 75 lbs