Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Front Squat

Metcon

Settings

Workout

3/6/20

Weightlifting

Front Squat

Front Squat

7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

NOTES:
This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat

Metcon

Metcon (Time)

5 Rounds:
21/15 Cal Bike
15 Burpee Box Jumps (24"/20")
100m Run

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

Whiteboard:

Friday, March 06, 2020

Male Clients

1

Ryan
Snitker

4:00 PM CrossFit

3 x 1 @ 195 lbs

2

Private

5:30 AM CrossFit

3 x 1 @ 185 lbs

3

Brad
Topper

5-7pm Open WOD Come When ...

3 x 1 @ 175 lbs

3

Eli
Joy

4:00 PM CrossFit

3 x 1 @ 175 lbs

3

Johnny
Quilla

9:30 AM CrossFit

3 x 1 @ 175 lbs

4

Brent
Miller

8:30AM CrossFit Class

3 x 1 @ 165 lbs

4

Rj
colichio

9:30 AM CrossFit

3 x 1 @ 165 lbs

4

Scotty
In Route

8:30AM CrossFit Class

3 x 1 @ 165 lbs

5

Eric
Olinger

12:00 PM CrossFit

3 x 1 @ 155 lbs

5

Jason
Leach

12:00 PM CrossFit

3 x 1 @ 155 lbs

5

Jeff
Peck

8:30AM CrossFit Class

3 x 1 @ 155 lbs

5

Jim
Tuttle

9:30 AM CrossFit

3 x 1 @ 155 lbs

5

King
of Verdict ...

12:00 PM CrossFit

3 x 1 @ 155 lbs

6

Daniel
Leatherman

5:30 AM CrossFit

3 x 1 @ 145 lbs

7

Joey
Hager

5:30 AM CrossFit

3 x 1 @ 130 lbs

8

Al
Moody

5:30 AM CrossFit

3 x 1 @ 125 lbs

9

Bernard
Tripp

6:30 AM CrossFit

3 x 1 @ 115 lbs

9

David
Dahle

8:30AM CrossFit Class

3 x 1 @ 115 lbs

10

DREW
COLLINS

5-7pm Open WOD Come When ...

3 x 1 @ 110 lbs

11

Chris
Hemrick

8:30AM CrossFit Class

3 x 1 @ 95 lbs

12

GRIFFIN
PARKHURST

5-7pm Open WOD Come When ...

3 x 1 @ 70 lbs

12

Zeno
Moore

5-7pm Open WOD Come When ...

3 x 1 @ 70 lbs

Female Clients

1

Cambell
Vander Haar

5-7pm Open WOD Come When ...

3 x 1 @ 185 lbs

2

Teeter
Miller

8:30AM CrossFit Class

3 x 1 @ 135 lbs

3

Jacki
Collins

5:30 AM CrossFit

3 x 1 @ 120 lbs

3

Jennifer
Guthrie

5:30 AM CrossFit

3 x 1 @ 120 lbs

3

Katie
Tuttle

5:30 AM CrossFit

3 x 1 @ 120 lbs

4

Jenn
Warcola

8:30AM CrossFit Class

3 x 1 @ 115 lbs

4

Rebecca
Karner

12:00 PM CrossFit

3 x 1 @ 115 lbs

5

Myra
Harmon

8:30AM CrossFit Class

3 x 1 @ 110 lbs

6

Marissa
Hager

5:30 AM CrossFit

3 x 1 @ 95 lbs

7

Amy
Clinton

9:30 AM CrossFit

3 x 1 @ 80 lbs

7

Kiersten
Palmer

9:30 AM CrossFit

3 x 1 @ 80 lbs

7

Miranda
Morales

8:30AM CrossFit Class

3 x 1 @ 80 lbs

8

Allison
Farar

4:00 PM CrossFit

3 x 1 @ 75 lbs

8

chelsea
snitker

4:00 PM CrossFit

3 x 1 @ 75 lbs

9

Susan
Sterling

5:30 AM CrossFit

3 x 1 @ 65 lbs