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Components

Front Squat

"POINT BREAK"

Metcon

Settings

Workout

Monday

Warm-up

4 ROUNDS (:15 each movement)
Jumping Jacks
Groiners
Up-Downs*
Air Squats**

*Rounds 3 & 4 perform Burpees
**Rounds 3 & 4 perform Jumping Squats

Strength

Front Squat (9-7-5)

Front Squat

9-7-5
Front Squat*

*Set 1 - Moderate
Set 2 - Moderate-Heavy
Set 3 - Heavy

(Score is Weight)

Workout

"POINT BREAK" (Time)

FOR TIME
9-7-5-15-12-9
Front Squat (115/75)|(105/65) or less
Lateral Bar Burpee

RX+
135/95

Scaled
Less weight
Step over bar
Omit the round of 15

Optional Finisher

Metcon (AMRAP - Reps)

3 SETS
Max Reps Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Lowest Reps)

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

Whiteboard:

Monday, March 22, 2021

Male Clients

1

Austin
Haarmann

5:30 PM CrossFit

1 x 5 @ 275 lbs

FS from rack

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 5 @ 235 lbs

3

Alex
Johnson

5:30 PM CrossFit

1 x 5 @ 225 lbs

3

Stefan
Chamlis

6:30 PM CrossFit

1 x 5 @ 225 lbs

4

William
Striepeck

8:30 AM CrossFit

1 x 5 @ 185 lbs

5

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 165 lbs

5

Kenneth
Smith

8:30 AM CrossFit

1 x 5 @ 165 lbs

Still working in getting my strength back

6

Eli
Brewton

6:00 AM CrossFit

1 x 5 @ 145 lbs

Female Clients

1

Randi
Biggs

4:30 PM CrossFit

1 x 5 @ 145 lbs

2

Anita
Dean

4:30 PM CrossFit

1 x 5 @ 140 lbs

145x3

3

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 135 lbs

4

Rachel
Vrooman

5:30 PM CrossFit

1 x 5 @ 130 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 5 @ 125 lbs

5

Jessie
Pickett

8:30 AM CrossFit

1 x 5 @ 125 lbs

6

Shayna
Rogers

5:00 AM CrossFit

1 x 5 @ 120 lbs

7

Amy
Abrams

6:00 AM CrossFit

1 x 5 @ 115 lbs

7

Crystal
Millard

6:00 AM CrossFit

1 x 5 @ 115 lbs

7

Lacy
McKinley

4:30 PM CrossFit

1 x 5 @ 115 lbs

8

Emily
Werner

6:30 PM CrossFit

1 x 5 @ 110 lbs

9

Leigh
Green

8:30 AM CrossFit

1 x 5 @ 100 lbs

10

Amanda
Carrubba

6:00 AM CrossFit

1 x 5 @ 95 lbs