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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

FEB 18, 2022

Pre Stretch Primer

5 cap /
10 Lunge-Lunge-Squat
5 Burpees
10 Cals Bike
5 Burpees

ACCESSORY

A) Kick to HS Hold, 5x5
VIDEO: https://youtu.be/mfHcZQ-H_W4

B) Clean High-pull, 5x5
VIDEO: https://youtu.be/fidmSMSa_Ag

BARBELL

BAR: Front Squat (5x4 @ 60%)

Front Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
60 Cals Bike
50 Sqts
40 Cals Bike
30 Push ups
20 Cals Bike
10 Pull-ups

WOD

WOD: Metcon (Time)

20 cap /
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155 | 205/135
Front Squat, 135/95 | 115/80
Shoulder Press, 95/65 | 75/55

Use 1 bar for this workout

KIKR

KIKR: Metcon (Time)

15 Burpees, 21 WBS, 9 Cals Bike

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

Whiteboard:

Friday, February 18, 2022

Male Clients

1

Jason
Flick

5:30 AM CrossFit

5 x 4 @ 225 lbs

deadlift

1

Matt
Clark

5:30 AM CrossFit

5 x 4 @ 225 lbs

deadlift

1

Zach
Hendrix

5:30 AM CrossFit

5 x 4 @ 225 lbs

2

Cole
Park

4:00 PM Open Gym

5 x 4 @ 195 lbs

3

Chris
Emert

4:00 PM Open Gym

5 x 4 @ 165 lbs

4

Jorge
Galvan

4:00 PM Open Gym

5 x 4 @ 160 lbs

5

Tony
Sterk

4:00 PM Open Gym

5 x 4 @ 135 lbs

6

Scott
Blakemore

6:30 AM CrossFit

5 x 4 @ 0 lbs

Deadlift 5x4 @ 205 lbs

Female Clients

1

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 115 lbs

Deadlift @ 60%

2

Laura
Clark

5:30 AM CrossFit

5 x 4 @ 100 lbs

Deadlift

3

Aubrey
Baker

6:30 AM CrossFit

5 x 4 @ 85 lbs

60%

3

Sammy
Epperson

6:30 AM CrossFit

5 x 4 @ 85 lbs

4

Deidre
Schexnayder

6:30 AM CrossFit

5 x 4 @ 65 lbs

4

Rachel
Showler

6:30 AM CrossFit

5 x 4 @ 65 lbs

5

Kenna
Gathright

6:30 AM CrossFit

5 x 4 @ 55 lbs

6

Brook
Fielder

9:00 AM CrossFit

5 x 4 @ 35 lbs

7

Carolyn
Morgan

6:30 AM CrossFit

5 x 4 @ 0 lbs

65# deadlift