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Front Squat

Metcon

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Workout

1.29.20

Happy Birthday Kevin Pedersen!

Warm Up
30 Walking Lunges
300m Jog

Front Squat (Every 2min x 5, 3 Front Squats @ 85%)

Front Squats

Take 10mins and Build up to 85% and do all 5 sets at that weight

Metcon (AMRAP - Rounds and Reps)

20min AMRAP
8 Front Rack Lunges
12 Deadlifts
16 Box Jump Overs
*Rest until HR drops 12% or 1 min between

Control your breathe is the name of the game in this one. Tailor weight on barbell so you can do all lunges unbroken but should still be challenging. Deadlifts are at the same weight.

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, January 29, 2020

Male Clients

1

Costa
Poulias

8:00 am CrossFit

5 x 3 @ 200 lbs

2

Diego
Mateo

6:00 am CrossFit

5 x 3 @ 195 lbs

3

Andy
Hengstebeck

11:45 AM CrossFit

5 x 3 @ 185 lbs

3

Matthew
Slaughter

5:30 pm CrossFit

5 x 3 @ 185 lbs

4

Chris
Godfrey

11:45 AM CrossFit

2 x 3 @ 275 lbs

3x3 @ 255

4

Ken
Saksa

5:30 pm CrossFit

2 x 3 @ 245 lbs

4

Eric
Resman

6:00 am CrossFit

1 x 3 @ 265 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 3 @ 215 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 3 @ 195 lbs

3

Heather
Keller

5:30 pm CrossFit

5 x 3 @ 135 lbs

3

Monica
Martínez-A ...

6:00 am CrossFit

5 x 3 @ 135 lbs

4

Brittany
Whaley

4:30 pm CrossFit

5 x 3 @ 115 lbs

5

Judy
DaRocha

6:00 am CrossFit

5 x 3 @ 105 lbs

5

Lori
Bevins

6:00 am CrossFit

5 x 3 @ 105 lbs

5

MC
Heller

11:45 AM CrossFit

5 x 3 @ 105 lbs

5

Terri
Thomas

6:00 am CrossFit

5 x 3 @ 105 lbs

6

Marilyn
Stein

8:00 am CrossFit

5 x 3 @ 85 lbs

7

Nancy
Finch

8:00 am CrossFit

5 x 3 @ 75 lbs

8

Leanne
Flama

5:30 pm CrossFit

5 x 3 @ 55 lbs