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Components

Front Squat

Metcon

Settings

Workout

4.3.19

Warm Up
3x
25 Dubs
10 Jumping Squats
10 KBS
5/5 KB Strict Press

Front Squat (5 x 5 @ 75-80%)

Front Squats

Metcon (AMRAP - Rounds and Reps)

7min AMRAP
7 HSPU
7 Thrusters
7 Power Snatch

Coach Tip* Short amrap means lightening speed. Try and stay away from chalk buckets, water breaks or clock looking. This is meant to be max effort for all 7 minutes. Moderate weight on barbell and efficient HSPUs or DB Strict press. Aim to finish 4+ Rounds

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, April 03, 2019

Male Clients

1

Costa
Poulias

6:00 am CrossFit

5 x 5 @ 185 lbs

1

Diego
Mateo

6:00 am CrossFit

5 x 5 @ 185 lbs

2

Kevin
Potter

11:45 AM CrossFit

5 x 5 @ 165 lbs

3

Kevin
Ortega

6:00 am CrossFit

5 x 5 @ 125 lbs

4

Chris
Godfrey

11:45 AM CrossFit

3 x 5 @ 225 lbs

4

Eric
Resman

6:00 am CrossFit

3 x 5 @ 245 lbs

4

Ken
Saksa

6:00 am CrossFit

3 x 5 @ 245 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 5 @ 200 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 5 @ 180 lbs

4, 4, 3 then 175 x 5, 3

3

Kelly
Stakely

8:00 am CrossFit

5 x 5 @ 130 lbs

4

Christina
Biscardi

8:00 am CrossFit

5 x 5 @ 120 lbs

5

Pradnya
Gaikwad

5:30 pm CrossFit

5 x 5 @ 105 lbs

6

Judy
DaRocha

6:00 am CrossFit

5 x 5 @ 95 lbs

6

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 95 lbs

7

Denise
Savinsky

4:30 pm CrossFit

5 x 5 @ 85 lbs

8

Marilyn
Stein

8:00 am CrossFit

5 x 5 @ 75 lbs

9

Lori
Smith

8:00 am CrossFit

5 x 5 @ 70 lbs

10

Nancy
Finch

8:00 am CrossFit

5 x 5 @ 60 lbs

40 45, 50, 55, 60

11

Sarah
Plocharczyk

4:30 pm CrossFit

2 x 5 @ 155 lbs

3X5 @145 life man