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Components

Metcon

Front Squat

Settings

Workout

Dani California

Warm-up

2 Sets:
1:00 Ski
10 Hanging Scap Retraction
5 Strict Pull Up
5 Inchworm
10 Cossack Squats

Metcon

Metcon (Time)

Complete For Time:
30-20-10
Toes to Bar
15-12-9
Overhead Squat (95/65)

Rx+:
Complete For Time:
42-30-18
Toes to Bar
21-15-9
Overhead Squat (115/80)

Weightlifting

Front Squat (3,3,3,2,2 (5 Second Decent Last Rep))

Front Squat

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 5.5/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7.5/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE

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

Whiteboard:

Monday, April 04, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

7:31

2

Kale
Katt

CrossFit: 5:15 PM

5:48

3

Luke
Lister

CrossFit: 5:15 AM

7:05

4

Brad
Robert

CrossFit: 6:15 AM

7:33

115#

5

Justin
Ferrell

CrossFit: 5:15 AM

8:07

6

Jerry
Sipe

CrossFit: 6:15 AM

10:19

unbroken ohs

7

Allan
Jackson

CrossFit: 5:15 PM

4:45

95# HLR

8

Joshua
Meyer

CrossFit: 6:15 AM

5:45

kip hlr, 75#

9

Jay
Lowell

CrossFit: 5:15 PM

6:13

10

James
Coash

CrossFit: 6:15 AM

8:30

11

Chuck
Lambertz

CrossFit: 6:15 AM

9:26

mix of t2r&hlr/95#unbroken

12

Shelby
Giersch

CrossFit: 6:15 AM

9:59

#75 oh squat

Female Clients

1

Kayla
Garst

CrossFit: 6:15 PM

5:45

2

Monteene
Carter

Remote Athlete

7:14

3

Leah
Loring

CrossFit: 6:15 PM

8:01

4

Mallory
Robert

CrossFit: 5:15 PM

8:31

5

Candace
Lister

CrossFit: 5:15 PM

8:44

6

Private

CrossFit: 6:15 PM

5:49

7

Sharon
Klima

CrossFit: 5:15 PM

6:11

knee ups, 25# ohs

8

Anna
Jackson

CrossFit: 5:15 PM

6:13

Knees up, add more weight on overhead squats next time.

9

Laura
Krier

CrossFit: 5:15 PM

6:17

rx weight, hlr

10

Amber
Lambertz

CrossFit: 5:15 AM

6:18

65#

11

Jolene
Pfeil

CrossFit: 5:15 PM

6:20

55#, knee raises

12

Angie
Anderson

CrossFit: 5:15 PM

7:09

#35

13

Cynthia
Atwell

CrossFit: 5:15 AM

7:17

hlr, 25

14

Megan
Katt

CrossFit: 6:15 PM

7:44

55# OH sq, ring toe to bar

15

Kacey
Roe

CrossFit: 5:15 AM

7:59

t2b, 45#

16

Shaelin
Giersch

CrossFit: 6:15 AM

8:58

toes to ring