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Front Squat

Metcon

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Workout

04/09/2019

Weightlifting

01 Set EOMOM for 10 Minutes
03 Sets of 05 Reps @ 75-80%
02 Sets of 03 Reps @ 80-85%

Front Squat (03 Sets of 05, 02 Sets of 03)

Front Squat

Workout of the Day

Metcon (4 Rounds for reps)

04 Rounds for Reps
02 Minute Max Calorie Row
02 Minute Max **
-Rest 01 Minute -

Score is Calories + Movement reps combined.
**Round 01: Max Kettlebell Swings (53/35, Rx+=Heavier)
**Round 02: Max Ring Dips (Rx+=Ring Muscle-ups)
**Round 03: Max Kettlebell Taters (53/35, Rx+=Heavier)
**Round 04: Max Pull-ups (Rx+= Chest-to-Bar)

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

Whiteboard:

Tuesday, April 09, 2019

Male Clients

1

JB
Breitling

5:45PM CrossFit

1 x 3 @ 325 lbs

2

Jonathan
Larsen

5:45PM CrossFit

1 x 3 @ 305 lbs

3

Zach
Reeves

5:45PM CrossFit

1 x 3 @ 275 lbs

4

jaime
zamora

4:30PM CrossFit

1 x 3 @ 265 lbs

5

Nick
Davidson

8:30AM CrossFit

1 x 3 @ 245 lbs

6

Jason
May

5:30AM CrossFit

1 x 3 @ 225 lbs

6

Thomas
Morales

5:30AM CrossFit

1 x 3 @ 225 lbs

7

Brent
Turner

5:45PM CrossFit

12 x 3 @ 215 lbs

7

Chase
Young

4:30PM CrossFit

2 x 3 @ 215 lbs

7

Jorge
Rojas

5:45PM CrossFit

2 x 3 @ 215 lbs

7

luke
Rosales

5:45PM CrossFit

2 x 3 @ 215 lbs

8

Michal
Morelos

4:30PM CrossFit

2 x 3 @ 185 lbs

8

Sean
Smith

4:30PM CrossFit

2 x 3 @ 185 lbs

9

Ethan
Robinson

6:45PM CrossFit

1 x 3 @ 175 lbs

10

Aaron
Forehand

8:30AM CrossFit

1 x 3 @ 155 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 185 lbs

2

Ashley
Reeves

5:30AM CrossFit

2 x 3 @ 155 lbs

My calves are about to explode

3

Emily
Nix

6:45PM CrossFit

1 x 3 @ 145 lbs

4

Jarisa
Larsen

5:45PM CrossFit

2 x 3 @ 135 lbs

4

Riana
Diegelman

5:45PM CrossFit

2 x 3 @ 135 lbs

5

Zarai
Salayandia

4:30PM CrossFit

2 x 3 @ 95 lbs

6

kate
martin

5:45PM CrossFit

2 x 3 @ 85 lbs

7

Kelly
Brauer

5:45PM CrossFit

2 x 3 @ 75 lbs

8

Hanna
Young

4:30PM CrossFit

2 x 8 @ 55 lbs