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Components

Front Squat

Metcon

Settings

Workout

CF - 6/10/21

A:

200m run
into
3 sets
5 elbow rotations
5 front squats
:20 active hold in squat

B: Front Squat (5x3 @ 80%; rest 2:00)

C: Metcon (No Measure)

Strength / accessory

3 sets

Bulgarian split squat x 10 per leg; rest :60 per legs
BB RDL x 10; rest :90

D: Metcon (4 Rounds for time)

4 sets:
20/15 cal assault Bike
rest 3:00

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

Whiteboard:

Thursday, June 10, 2021

Leaderboard

Men's Front Squat
Daniel Esborg	09/13/2021	5 x 3 @ 305 lbs
Geoff Cottrill	06/10/2021	5 x 3 @ 295 lbs
Tyler Parker	06/10/2021	5 x 3 @ 285 lbs

Women's Front Squat
Marlowe Hillyer	09/13/2021	5 x 3 @ 200 lbs
Camille Cline	08/17/2016	5 x 3 @ 185 lbs
Christina Chandler	08/19/2019	5 x 3 @ 175 lbs

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 3 @ 295 lbs

2

Tyler
Parker

11:30 AM CrossFit

5 x 3 @ 285 lbs

2x275/2x295

3

Bryant
Hahnfeldt

5:00 PM CrossFit

5 x 3 @ 265 lbs

245,255,265 for 3 sets

4

Flynt
Foster

6:00 AM CrossFit

5 x 3 @ 225 lbs

5

Chad
Oakley

5:00 PM CrossFit

5 x 3 @ 205 lbs

5

Peter
Tiberio

6:00 AM CrossFit

5 x 3 @ 205 lbs

6

Brock
Warner

5:00 PM CrossFit

5 x 3 @ 195 lbs

7

Chad
Thompson

5:00 PM CrossFit

5 x 3 @ 185 lbs

7

Dustin
Dowell

11:30 AM CrossFit

5 x 3 @ 185 lbs

175 180 185 185 185

7

Joel
Mason

5:00 AM CrossFit

5 x 3 @ 185 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

5 x 3 @ 185 lbs

7

Luke
Wylie

5:00 PM CrossFit

5 x 3 @ 185 lbs

8

Chris
Weber

4:00 PM CrossFit

5 x 3 @ 165 lbs

9

Dwayne
Vick

4:00 PM CrossFit

5 x 3 @ 145 lbs

10

Toby
Cooper

11:30 AM CrossFit

2 x 3 @ 165 lbs

95,125,135,2x165

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

5 x 3 @ 160 lbs

2

Brittany
Hanback

6:00 PM CrossFit

5 x 3 @ 155 lbs

2

Camille
Cline

11:30 AM CrossFit

5 x 3 @ 155 lbs

~70% - failed 3rd rep last set

3

Jordan
Wylie

6:00 AM CrossFit

5 x 3 @ 135 lbs

4

Rebecca
Esborg

4:00 PM CrossFit

5 x 3 @ 125 lbs

5

Sage
West

11:30 AM CrossFit

5 x 3 @ 115 lbs

6

Morgan
Webb

4:00 PM CrossFit

5 x 3 @ 105 lbs

7

ana
thompson

4:00 PM CrossFit

5 x 3 @ 95 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 3 @ 95 lbs

Last set 105

8

Lindsey
Garner

6:00 AM CrossFit

5 x 3 @ 90 lbs

9

Tori
Lyczkowski

6:00 AM CrossFit

5 x 3 @ 85 lbs

10

Catherine
Yancy

5:00 PM CrossFit

5 x 3 @ 80 lbs