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Front Squat

Rows and thrusters galore

Settings

Workout

Monday

Strength

Front Squat

Front Squat

On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*All three of the final sets should be completed at the same weight. We are scoring this as 3 sets of 1.

Metcon

Rows and thrusters galore (3 Rounds for reps)

AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

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

Whiteboard:

Monday, January 28, 2019

Male Clients

1

1 Huge’s
Back!

4:30 PM CrossFit

3 x 1 @ 245 lbs

2

Kevin
Lacjak

5:30 PM CrossFit

3 x 1 @ 240 lbs

3

Mark
Richardson

3:30 PM CrossFit

3 x 1 @ 230 lbs

4

Brian
Johnson

8:15 AM CrossFit

3 x 1 @ 225 lbs

4

Rob
Bush

3:30 PM CrossFit

3 x 1 @ 225 lbs

5

Private

6:00 AM CrossFit

3 x 1 @ 220 lbs

6

Benjamin
Head

9:30 AM CrossFit

3 x 1 @ 205 lbs

6

Sylvain
Thibault

5:30 PM CrossFit

3 x 1 @ 205 lbs

7

Alex
Kersis

3:30 PM CrossFit

3 x 1 @ 195 lbs

7

Jay
Griggs

8:15 AM CrossFit

3 x 1 @ 195 lbs

8

scott
sabina

8:15 AM CrossFit

3 x 1 @ 190 lbs

9

Matthew
Emmons

8:15 AM CrossFit

3 x 1 @ 180 lbs

10

Matt
O’Leary

9:30 AM CrossFit

3 x 1 @ 175 lbs

11

ed
roy

5:30 PM CrossFit

3 x 1 @ 160 lbs

12

Dan
Lincoln

6:00 AM CrossFit

3 x 1 @ 105 lbs

12

Keith
Davis

4:30 PM CrossFit

3 x 1 @ 105 lbs

13

paul
lacjak

5:30 PM CrossFit

1 x 140 @ 0 lbs

Female Clients

1

Christina
Griggs

5:30 PM CrossFit

3 x 1 @ 150 lbs

1

Jami
Cheateaux

12:15 PM CrossFit

3 x 1 @ 150 lbs

2

courtney
alberts

12:15 PM CrossFit

3 x 1 @ 125 lbs

2

Kathy
Griffiths

4:30 PM CrossFit

3 x 1 @ 125 lbs

2

Kristin
Head

6:00 AM CrossFit

3 x 1 @ 125 lbs

2

MaryBeth
Price

8:15 AM CrossFit

3 x 1 @ 125 lbs

3

Angie
O’Keefe

6:00 AM CrossFit

3 x 1 @ 115 lbs

3

Johana
Matuskova

5:30 PM CrossFit

3 x 1 @ 115 lbs

3

Lexi
Landers

4:30 PM CrossFit

3 x 1 @ 115 lbs

3

Peri
Vogl

5:30 PM CrossFit

3 x 1 @ 115 lbs

3

Teri
Heines

9:30 AM CrossFit

3 x 1 @ 115 lbs

4

Kerry
Riefenberg

3:30 PM CrossFit

3 x 1 @ 110 lbs

5

Amanda
Spungin

9:30 AM CrossFit

3 x 1 @ 105 lbs

6

Erica
Thibault

5:30 PM CrossFit

3 x 1 @ 75 lbs

7

Katherine
Kane

5:30 PM CrossFit

3 x 1 @ 65 lbs