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Front Squat

CrossFit Games Open 14.3

Metcon

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Workout

Wednesday

Strength

Front Squat (3x3)

Front Squat

We are Increasing 5% off our initial weeks. % is still based off your 90% of your 1 RM.

E2M
set 1) 3 x 75%
set 2) 3 x 85%
set 3) 3+ x 95%

CrossFit Games Open 14.3 (AMRAP - Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"

Metcon (Time)

3 Rds.
75 Du
20 HSPU

*if youre efficient at hspu, go deficit

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

Whiteboard:

Wednesday, February 16, 2022

Male Clients

1

Eric
Glarborg

PM WOD 4:45

3 x 5 @ 275 lbs

225/245/275x5

2

Stephen
Johnston

PM WOD 4:45

3 x 3 @ 270 lbs

215-245-270

3

Tim
Warner

AM WOD 11:30

3 x 3 @ 245 lbs

195/220/245

4

Zach
Smith’

AM WOD 5:30

3 x 3 @ 230 lbs

185x3, 205x3, 230x3

5

Marshall
Mortley

AM WOD 5:30

3 x 3 @ 215 lbs

165, 195, 215

5

Matthew
Akers

PM WOD 3:30

3 x 3 @ 215 lbs

6

Michael
Keller

WOD: 6:30 AM

3 x 3 @ 210 lbs

165/190/210x4

7

Ryan
Katona

PM WOD 4:45

3 x 3 @ 205 lbs

8

Casey
Link

AM WOD 11:30

3 x 4 @ 195 lbs

9

Juan
Pedro Mend ...

PM WOD 4:45

3 x 3 @ 165 lbs

10

Joseph
Ulibarri

AM WOD 5:30

3 x 3 @ 155 lbs

135, 140, 155 Take that 155!!

11

Jason
Hoy

WOD: 6:30 AM

1 x 3 @ 185 lbs

145,165,185

11

Jon
Bender

PM WOD 4:45

1 x 3 @ 260 lbs

210, 240, 260

11

John
Jennings

AM WOD 11:30

1 x 2 @ 325 lbs

3x265, 3x295, failed 3rd at 325

Female Clients

1

Savanna
Yaegle

PM WOD 3:30

3 x 3 @ 195 lbs

155/175/195

2

Johanna
Hayden

PM WOD 4:45

3 x 3 @ 155 lbs

2

Kelsey
Vigil

AM WOD 5:30

3 x 3 @ 155 lbs

3

Samantha
Jaramillo

AM WOD 11:30

3 x 5 @ 150 lbs

120 135 150x5

3

Monique
M

WOD: 6:30 AM

3 x 3 @ 150 lbs

125, 135, 150x7

4

Elizabeth
Gomez

AM WOD 5:30

3 x 3 @ 130 lbs

100, 115, 130

5

Valerie
Warner

AM WOD 5:30

5 x 6 @ 115 lbs

85, 85, 95, 100, 115, 115

5

KRISTIAN
FAZIO

AM WOD 5:30

3 x 3 @ 115 lbs

90, 105, 115

5

Rachel
Furnari

AM WOD 5:30

3 x 3 @ 115 lbs

95, 105, 116

6

Sara
Fellows

AM WOD 5:30

3 x 3 @ 110 lbs

7

Allie
Garcia

WOD: 6:30 AM

3 x 3 @ 105 lbs

7

Kristina
Metge

AM WOD 5:30

3 x 3 @ 105 lbs

85, 95, 105x4

8

Natalie
Dalton

AM WOD 5:30

3 x 3 @ 95 lbs

9

Sara
Millspaugh

PM WOD 4:45

1 x 7 @ 115 lbs