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Components

Front Squat

Metcon

Settings

Workout

4.17.19

Warm Up
3x
200m Row
5/5 DB Bent over Row
5/5 DB Row

Front Squat (5 x 3 @ 85%)

Front Squats

Metcon (Time)

For Time (20min)
15 Power Snatch Buy in
2 Rounds
15 Bar Facing Burpees
15 Pull ups
15 Power Snatch Cash out

Coach Tip* Make barbell Challenging but should still complete reps in no more than 3 sets. A Steady grind to the BFB will prove to be successful. Modification on pull ups should have you complete them in no more than 5 sets. Make them challenging, i am giving you extra time to get better at them. Use it and have some fun.

Cool Down
Coach led stretch

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

Whiteboard:

Wednesday, April 17, 2019

Male Clients

1

Gary
Blount

8:00 am CrossFit

5 x 3 @ 265 lbs

2

Costa
Poulias

8:00 am CrossFit

5 x 3 @ 185 lbs

2

Diego
Mateo

6:00 am CrossFit

5 x 3 @ 185 lbs

2

Massimo
Hagen

8:00 am CrossFit

5 x 3 @ 185 lbs

3

Kevin
Ortega

8:00 am CrossFit

5 x 3 @ 145 lbs

4

Robbie
Spencer

6:30 pm CrossFit

5 x 3 @ 135 lbs

5

Bobby
Fuentes

8:00 am CrossFit

5 x 3 @ 95 lbs

5

Eddie
Rogers

6:30 pm CrossFit

5 x 3 @ 95 lbs

6

Eric
Resman

6:00 am CrossFit

4 x 3 @ 255 lbs

6

Chris
Godfrey

11:45 AM CrossFit

3 x 3 @ 235 lbs

6

Ken
Saksa

6:00 am CrossFit

3 x 3 @ 255 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 3 @ 215 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 3 @ 190 lbs

Very dramatic lol

3

Kelly
Stakely

8:00 am CrossFit

5 x 3 @ 140 lbs

4

Stephanie
Faust

4:30 pm CrossFit

5 x 6 @ 135 lbs

4

Samantha
Leppo

6:30 pm CrossFit

5 x 3 @ 135 lbs

5

Shelby
Bassett

11:45 AM CrossFit

5 x 3 @ 120 lbs

6

Judy
DaRocha

6:00 am CrossFit

5 x 3 @ 115 lbs

7

Lori
Bevins

6:00 am CrossFit

5 x 3 @ 105 lbs

8

deisy
gonzalez

8:00 am CrossFit

5 x 3 @ 100 lbs

9

Bailey
Hill

11:45 AM CrossFit

5 x 3 @ 95 lbs

10

Marilyn
Stein

8:00 am CrossFit

5 x 3 @ 80 lbs

11

Nancy
Finch

8:00 am CrossFit

5 x 3 @ 35 lbs