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Components

Front Squat

Metcon

Metcon

Settings

Workout

FEB 2, 2022

Pre Stretch Primer

Row 500m
10 Lunge-Lunge-Squat-Burpee

ACCESSORY

A) Single--arm DB Snatch, 5x5

B) Toes-to-Bar
*Progression: 1. Active Shoulders, 2. Arch to Hollow, 3. Kipping Knee-ups, 4. Toe Flicks, 5. T2B, 6. Straight-leg T2B

BARBELL

BAR: Front Squat (5-4-3-2-1-1-1)

Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

15 AMRAP /
21 JJ's | RX+ DU's
15 Cal Row
9 Burpees | RX+ Burpee Pull-up

WOD

WOD: Metcon (Time)

100-50-25 / 15 cap
DU's
WBS, 14/10/6

KIKR

KIKR: Metcon (No Measure)

5-10 x Sled Push & Pull
add weight each set

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

Whiteboard:

Wednesday, February 02, 2022

Male Clients

1

Carlos
Gonzalez

9:00 AM CrossFit

1 x 1 @ 315 lbs

2

Brian
Baker

4:30 PM Open Gym

1 x 1 @ 295 lbs

3

Kyle
Ppool

4:30 PM Open Gym

1 x 1 @ 285 lbs

4

Bryon
Waits

9:00 AM CrossFit

1 x 1 @ 245 lbs

4

Jet
Graham

5:30 PM CrossFit

1 x 1 @ 245 lbs

5

Andrew
Austin

9:00 AM CrossFit

1 x 1 @ 235 lbs

5

Dylan
Smith

5:30 PM CrossFit

1 x 1 @ 235 lbs

5

Scott
Blakemore

5:30 PM CrossFit

1 x 1 @ 235 lbs

6

TJ
Dickinson

9:00 AM CrossFit

1 x 1 @ 195 lbs

7

Tony
Sterk

12:00 PM Open Gym

1 x 1 @ 185 lbs

Female Clients

1

Kristina
Gomez

9:00 AM CrossFit

1 x 1 @ 150 lbs

2

Billie
Johnson

12:00 PM Open Gym

1 x 1 @ 140 lbs

3

Aubrey
Baker

12:00 PM Open Gym

1 x 1 @ 135 lbs

3

Jennifer
Nelson

12:00 PM Open Gym

1 x 1 @ 135 lbs

4

Clare
Ppool

4:30 PM Open Gym

1 x 1 @ 125 lbs

:(

4

Hemapriya
Sakthivel

9:00 AM CrossFit

1 x 1 @ 125 lbs

4

Rayleigh
Rowell

5:30 PM CrossFit

1 x 1 @ 125 lbs

5

Dani
Truitt

9:00 AM CrossFit

1 x 1 @ 95 lbs

5

Rachel
Showler

12:00 PM Open Gym

1 x 1 @ 95 lbs

6

Tessa
Austin

9:00 AM CrossFit

5 x 5 @ 85 lbs

6

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 85 lbs