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Front Squat

Metcon

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Workout

Monday WOD

Front Squat (Complete 3 sets of 7 front squats + 13 back squats)

Front Squat

You will warm up to 60% of your 1 rep max front squat and complete 3 sets of 7 front squats, rack it, then immediately perform 13 back squats at the same weight. Rest about 2:00 between sets. Form should be perfect, scale percentage back if needed to keep perfect technique and speed.

Metcon (No Measure)

Complete 3 sets for quality of:

- 8 single leg KB RDL each leg

-8-12 unbroken pull ups/ ring rows/ negatives

- :40 side plank each side

Metcon (Calories)

:30 max effort assault bike
1:00 rest
:30 max effort assault bike

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

Whiteboard:

Monday, November 04, 2019

Male Clients

1

Private

4:30 PM CrossFit

3 x 7 @ 215 lbs

2

AJ
Ross

6:00 AM CrossFit

3 x 7 @ 175 lbs

3

Mike
Brown

10:00 AM CrossFit

3 x 7 @ 165 lbs

3

Paul
Miller

8:00 AM CrossFit

3 x 7 @ 165 lbs

4

Erik
Manning

5:30 PM CrossFit

3 x 7 @ 135 lbs

4

Jeff
Smith

5:30 PM CrossFit

3 x 7 @ 135 lbs

4

Tim
Gaddis

8:00 AM CrossFit

3 x 7 @ 135 lbs

5

Chris
Bryant

5:30 PM CrossFit

3 x 7 @ 130 lbs

3 x 13 back squats @ 130#

6

Dale
Rinkenberger

6:00 AM CrossFit

3 x 7 @ 125 lbs

6

Patrick
Dedoyard

6:00 AM CrossFit

3 x 7 @ 125 lbs

7

David
Johnson

8:00 AM CrossFit

3 x 7 @ 100 lbs

8

Joe
Jones

6:00 AM CrossFit

3 x 7 @ 95 lbs

8

Mike
Witt

4:30 PM CrossFit

3 x 7 @ 95 lbs

8

Quentin
Curry

4:30 PM CrossFit

3 x 7 @ 95 lbs

9

Johny
Mathur

Drive Thru

3 x 7 @ 75 lbs

55,65,65

10

Eduardo
Navarro

7:30 PM CrossFit

3 x 7 @ 65 lbs

10

Jeff
Bixler

4:30 PM CrossFit

3 x 7 @ 65 lbs

10

Private

7:30 PM CrossFit

3 x 7 @ 65 lbs

11

Aiden
Bryant

5:30 PM CrossFit

2 x 7 @ 130 lbs

11

Harris
Frank

5:00 AM CrossFit

2 x 7 @ 145 lbs

125 last set

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

3 x 7 @ 120 lbs

2

Brianna
Doty

4:30 PM CrossFit

3 x 7 @ 95 lbs

3

Allison
Elliott

5:00 AM CrossFit

3 x 7 @ 85 lbs

3

Brenda
Miller

8:00 AM CrossFit

3 x 7 @ 85 lbs

4

Jessyca
Doty

4:30 PM CrossFit

3 x 7 @ 75 lbs

4

Lori
Adkins

5:00 AM CrossFit

3 x 7 @ 75 lbs

4

Tammy
Lewis

5:00 AM CrossFit

3 x 7 @ 75 lbs

5

Angie
Bryant

5:30 PM CrossFit

3 x 7 @ 65 lbs

5

Kim
Hullett

10:00 AM CrossFit

3 x 7 @ 65 lbs

5

Kyra
Odum

5:30 PM CrossFit

3 x 7 @ 65 lbs

5

Linnet
Orbe

6:00 AM CrossFit

3 x 7 @ 65 lbs

5

Liz
Bunker

4:30 PM CrossFit

3 x 7 @ 65 lbs

5

Michelle
Gillespie

8:00 AM CrossFit

3 x 7 @ 65 lbs

5

Monica
Lee

5:30 PM CrossFit

3 x 7 @ 65 lbs

5

Staci
Hamilton

4:30 PM CrossFit

3 x 7 @ 65 lbs

5

Vanessa
Cordova

7:30 PM CrossFit

3 x 7 @ 65 lbs

6

Angela
Ing

8:00 AM CrossFit

3 x 7 @ 60 lbs

coming back from being sick

6

Sharon
Brooks

8:00 AM CrossFit

3 x 7 @ 60 lbs

7

Dawn
Galante

6:00 AM CrossFit

3 x 7 @ 45 lbs

7

Julia
Hodge

6:00 AM CrossFit

3 x 7 @ 45 lbs

8

Ashley
Barnes

5:30 PM CrossFit

3 x 7 @ 35 lbs

8

Paulina
Dudkiewicz

6:00 AM CrossFit

3 x 7 @ 35 lbs