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Back Rack Lunge

Metcon

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Workout

CF4/4/22

Full Week Programming

Week 2 of 4 strength cycle
Mondays: Lunges increasing in reps at same weight
Tuesdays: Push Presses working on building our overhead Press
Wednesdays: Long Form Cardio w Weights
Thurs: Power Clean & Front Squat
Friday: Bench Press & Row
Saturday: Partner WOD
Sunday: Skill Session and Workout Using it

Back Rack Lunge (12-12-12-12)

Every 3 Minutes Building
Keep to the same weights as last week but two additional reps on each leg
Superset with 3-6 Heavy Knee Raises

Metcon (5 Rounds for reps)

2min AMRAP
8 Deadlifts 225/155
8 Burpees
Max Abmat Sit-ups
*Rest 1min

RX+ 10 reps of each and Toes to Bar

Score just the Situps/Toes to Bar

Extra Credit

50 Weighted Russian Twists

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

Whiteboard:

Monday, April 04, 2022

Male Clients

1

Jared
Barros

CrossFit: 12:00 PM

1 x 12 @ 215 lbs

1

Vance
Smith

CrossFit: 12:00 PM

1 x 12 @ 215 lbs

2

joseph
tepe

CrossFit: 7:30 AM

3 x 12 @ 205 lbs

2

Jacob
Bitran

CrossFit: 4:00 PM

1 x 12 @ 205 lbs

2

Yaneer
Escappa

CrossFit: 5:30 PM

1 x 12 @ 205 lbs

185-205-225(fail)-205

3

Harrison
Barnes

CrossFit: 9:00 AM

1 x 12 @ 195 lbs

4

Warren
Schwikert

CrossFit: 7:00 PM

1 x 12 @ 185 lbs

5

Frank
Fuentes

CrossFit: 5:30 PM

1 x 12 @ 180 lbs

6

Cristian
Vasquez

CrossFit: 5:30 PM

1 x 12 @ 175 lbs

7

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 12 @ 145 lbs

8

Dakees
Jetton

CrossFit: 5:00 AM

1 x 12 @ 95 lbs

9

BENJAMIN
LARVIE

CrossFit: 12:00 PM

1 x 12 @ 75 lbs

10

Roy
Piazza

CrossFit: 12:00 PM

1 x 12 @ 65 lbs

11

Jordan
Brill

CrossFit: 5:30 PM

1 x 8 @ 165 lbs

Got tough

Female Clients

1

Chloe
Dilling

CrossFit: 7:30 AM

1 x 12 @ 155 lbs

1

Mariela
Ramos

CrossFit: 6:00 AM

1 x 12 @ 155 lbs

2

Alexandria
H

CrossFit: 9:00 AM

1 x 12 @ 150 lbs

2

Kandice
Ruckle

CrossFit: 9:00 AM

1 x 12 @ 150 lbs

3

Monica
Robinson

CrossFit: 5:30 PM

1 x 12 @ 145 lbs

4

Alicia
coro

CrossFit: 9:00 AM

1 x 12 @ 125 lbs

4

Allysen
Breeden

CrossFit: 5:00 AM

1 x 12 @ 125 lbs

4

Julia
Gongora

CrossFit: 12:00 PM

1 x 12 @ 125 lbs

4

Meghan
Distelrath

CrossFit: 12:00 PM

1 x 12 @ 125 lbs

5

Haley
Collins

CrossFit: 12:00 PM

1 x 12 @ 120 lbs

6

Katalin
Kurko

CrossFit: 7:30 AM

1 x 12 @ 118 lbs

1st 83 2nd 103 3rd 113 4th 118 20 lbs DB hanging knee raise

7

zoraida
rodriguez

CrossFit: 4:00 PM

1 x 12 @ 95 lbs

8

antonia
mcnamara

CrossFit: 5:00 AM

1 x 12 @ 90 lbs

9

Ace
Anderson

CrossFit: 5:00 AM

1 x 12 @ 75 lbs

9

Carissa
Piazza

CrossFit: 12:00 PM

1 x 12 @ 75 lbs

10

Brenda
Ramos

CrossFit: 7:00 PM

6 x 12 @ 10 lbs