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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Strength

Front Squat

Front Squat

On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for 3 full seconds in a full depth squat position.

Set #1: 55% of 1RM
Set #2: 60%
Set #3: 65%
Set #4: 70%
Set #5+6+7: Build to a Heavy Complex

Metcon

Metcon (Time)

3 Rounds: (10 minute cap)
10 KB Swings 24/16
10 Front Squats 95/65 (Rx+= 135/95)
10 Barbell-Facing Burpees

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

Whiteboard:

Wednesday, January 09, 2019

Male Clients

1

Mark
Barnhart

3:30 PM CrossFit

1 x 2 @ 265 lbs

2

John
Wedding

4:30 PM CrossFit

1 x 2 @ 255 lbs

3

Chris
Bowen

12:15 PM CrossFit

1 x 2 @ 245 lbs

4

Ryan
Vogl

3:30 PM CrossFit

1 x 2 @ 235 lbs

5

John
O'Keefe

12:15 PM CrossFit

1 x 2 @ 225 lbs

6

Mark
Richardson

4:30 PM CrossFit

1 x 2 @ 215 lbs

7

Private

5:30 PM CrossFit

1 x 2 @ 205 lbs

7

Rob
Bush

3:30 PM CrossFit

1 x 2 @ 205 lbs

8

Kevin
Lacjak

5:30 PM CrossFit

1 x 2 @ 200 lbs

9

Benjamin
Head

9:30 AM CrossFit

1 x 2 @ 185 lbs

9

Kevin
Gilbert

9:30 AM CrossFit

1 x 2 @ 185 lbs

10

scott
sabina

8:15 AM CrossFit

1 x 2 @ 175 lbs

11

Matthew
Emmons

8:15 AM CrossFit

1 x 2 @ 160 lbs

12

Dan
Meller

12:15 PM CrossFit

1 x 2 @ 155 lbs

13

ed
roy

5:30 PM CrossFit

1 x 2 @ 145 lbs

14

Connor
Culligan

5:30 PM CrossFit

1 x 2 @ 135 lbs

15

Josh
White

9:30 AM CrossFit

1 x 2 @ 125 lbs

16

Keith
Davis

5:30 PM CrossFit

1 x 2 @ 115 lbs

17

Matthew
Culligan

5:30 PM CrossFit

1 x 2 @ 60 lbs

Female Clients

1

Christina
Griggs

4:30 PM CrossFit

1 x 2 @ 140 lbs

1

Jami
Cheateaux

3:30 PM CrossFit

1 x 2 @ 140 lbs

1

Trysta
Wedding

12:15 PM CrossFit

1 x 2 @ 140 lbs

2

Jessica
Norris

5:30 PM CrossFit

1 x 2 @ 130 lbs

3

Kristina
Barnhart

6:00 AM CrossFit

1 x 2 @ 125 lbs

3

Noreen
Curry

8:15 AM CrossFit

1 x 2 @ 125 lbs

3

Sarah
Guillaudeu

9:30 AM CrossFit

1 x 2 @ 125 lbs

4

Kristin
Head

6:00 AM CrossFit

1 x 2 @ 115 lbs

4

MaryBeth
Price

8:15 AM CrossFit

1 x 2 @ 115 lbs

5

Angie
O'Keefe

6:00 AM CrossFit

1 x 2 @ 110 lbs

5

Heather
O’Leary

9:30 AM CrossFit

1 x 2 @ 110 lbs

5

Jaime
DuBois

3:30 PM CrossFit

1 x 2 @ 110 lbs

5

Lexi
Landers

4:30 PM CrossFit

1 x 2 @ 110 lbs

5

Lia
Christians

8:15 AM CrossFit

1 x 2 @ 110 lbs

5

Zoe
Bergner

8:15 AM CrossFit

1 x 2 @ 110 lbs

6

Maya
Gonzales

3:30 PM CrossFit

1 x 2 @ 105 lbs

6

Peri
Vogl

8:15 AM CrossFit

1 x 2 @ 105 lbs

7

Kerry
Riefenberg

3:30 PM CrossFit

1 x 2 @ 100 lbs

8

Johana
Matuskova

9:30 AM CrossFit

1 x 2 @ 95 lbs

9

Ruthann
Christensen

3:30 PM CrossFit

1 x 2 @ 90 lbs

10

Cathie
Nicholson

5:30 PM CrossFit

1 x 2 @ 80 lbs

11

Vicki
Spicer

8:15 AM CrossFit

1 x 2 @ 75 lbs

12

Rebecca
Reints

4:30 PM CrossFit

1 x 2 @ 30 lbs