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Components
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
DU/T2B/Front Squat - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
20 (12/8)
Workout
DU/T2B/Front Squat
Warm-up
400m Run
1:00 Single Unders
0:30 Crossovers
0:30 Double Unders
10 Banded Ext. Rotations / side
15 GHD Hip Extensions
15 V-Ups
10 High Five Squats
10 Cossack Squats
15 Wall Squats
15 V-Ups
1:00 Calf Stretch / side
10 Front Squats (45/35)
Metcon
Metcon (AMRAP - Reps)
5 minutes to complete:
50 Double Unders
25 Toes-to-bars
10 Front Squats (135/95)
--1 minute rest--
5 minutes to complete:
75 Double Unders
20 Toes-to-bars
10 Front Squats (155/105)
--1 minute rest--
5 minutes to complete:
100 Double Unders
15 Toes-to-bars
10 Front Squats (185/125)
--1 minute rest--
5 minutes to complete:
125 Double Unders
10 Toes-to-bars
10 Front Squats (205/145)
*all front squats are from the floor
Score: Total front squats completed
Perfect score: 40
Scale so that you can perform 50 DU in a minute or less and be able to perform multiple sets to 10 unbroken toes-to-bars , otherwise scale the movement/number down. The point is to make it to front squats each round. You may not finish all 10 each round, but you are intended to get there every time. Scale the last front squat weight down to one which you can perform a hard 10 unbroken and scale the preceding rounds back accordingly from there.
You can change your weight for the next round only during the 1 minute rest period. You CANNOT change it earlier, even if you finished the front squats with time to spare.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 26, 2019
Male Clients
1
Denver
Guess
9:30am CrossFit
40 Reps
1
Private
9:30am CrossFit
40 Reps
1
Jim
Pinkerton
9:30am CrossFit
40 Reps
2
Olivier
Derei
10:30am CrossFit
37 Reps
kept tripping on DU. Unbroken front squat except 205 where i did ...
3
Chris
Bartley
10:30am CrossFit
40 Reps
3
Fabricio
🦍
10:30am CrossFit
40 Reps
3
Private
10:30am CrossFit
40 Reps
4
Jaimeson
Pollen
10:30am CrossFit
38 Reps
female weight, 24, 50, 75, 100 du; 20, 15, 10, 5 t2b
5
Bill
Curci
9:30am CrossFit
35 Reps
FS: 95-115-135-135:10-10-10-5;
6
Brandon
Thorsten
10:30am CrossFit
30 Reps
Just here to help lower the curve.
7
Joshua
Holmes
9:30am CrossFit
28 Reps
at 155ibs
8
Jerry
Gramling
9:30am CrossFit
27 Reps
topped off at 185#
Female Clients
1
Donica
Ryder ⛵️
9:30am CrossFit
40 Reps
approx 1 min each round DUs (between 30-40ish), kipping K2E, last...
1
Katie
Spurrell
9:30am CrossFit
40 Reps
1
Lenae
Parzanese
9:30am CrossFit
40 Reps
front squats x95lbs
1
Madison
White
10:30am CrossFit
40 Reps
Single unders, knees to elbow
1
Wifey
(aka Chris ...
10:30am CrossFit
40 Reps
30.25.20.15v-up, 65-75-85-95FS
2
Zully
Barrientos
9:30am CrossFit
39 Reps
RX except for last FS weight, used #135
3
Private
10:30am CrossFit
38 Reps
4
Private
9:30am CrossFit
35 Reps
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