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Components

Front Squat

Metcon

Metcon

Settings

Workout

04/30/2019

Weightlifting

Front Squat

Front Squat

6 Reps @ 65-70%
3 Reps @ 70-75%
6 Reps @ 65-70%
3 Reps @ 75-80%
6 Reps @ 65-70%
3 Reps @ 80-85%

Conditioning

Metcon (Time)

For Time:
500m Row
400m Run

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 10 Minutes
10 Box Jumps (24/20, Rx+=30/24)
10 Kettle Bell Snatches (5L/5R, 53/35, Rx+=Heavier)

***The Kicker***
Starting at the top of Minute 01 and EMOM
01 Cluster (95/65, Rx+=135/95, Beast Mode 185/135)

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

Whiteboard:

Tuesday, April 30, 2019

Male Clients

1

Jonathan
Larsen

5:45PM CrossFit

1 x 3 @ 300 lbs

2

Zach
Reeves

5:45PM CrossFit

1 x 3 @ 275 lbs

3

Frank
Garcia

8:30AM CrossFit

1 x 3 @ 255 lbs

1x2@300

4

Nick
Davidson

8:30AM CrossFit

1 x 3 @ 250 lbs

6x185, 205, 225, 250

5

Cameron
Reeves

5:45PM CrossFit

2 x 3 @ 245 lbs

185, 225, 195, 2

5

Jason
May

5:30AM CrossFit

1 x 3 @ 245 lbs

5

Thomas
Morales

5:30AM CrossFit

1 x 3 @ 245 lbs

6

Shawn
Rice

5:45PM CrossFit

1 x 3 @ 240 lbs

7

Riley
Alford

6:45PM CrossFit

1 x 3 @ 215 lbs

8

Jorge
Callejas

5:45PM CrossFit

1 x 3 @ 205 lbs

8

luke
Rosales

5:45PM CrossFit

1 x 3 @ 205 lbs

1x2 @ 235

8

Michal
Morelos

4:30PM CrossFit

1 x 3 @ 205 lbs

145,165,165,185,165,

9

Hugo
Reyes

5:30AM CrossFit

1 x 3 @ 185 lbs

10

Esteban
Ponce

4:30PM CrossFit

1 x 3 @ 175 lbs

10

Jacob
Torbert

4:30PM CrossFit

1 x 3 @ 175 lbs

11

Jacob
Young

4:30PM CrossFit

1 x 3 @ 165 lbs

11

Kevin
Korinek

5:30AM CrossFit

1 x 3 @ 165 lbs

12

Raine Corado
l

5:45PM CrossFit

2 x 3 @ 90 lbs

13

Aaron
Forehand

8:30AM CrossFit

1 x 3 @ 85 lbs

14

Chase
Young

4:30PM CrossFit

1 x 1 @ 235 lbs

Female Clients

1

Tracy
May

8:30AM CrossFit

1 x 3 @ 180 lbs

2

Jarisa
Larsen

5:45PM CrossFit

1 x 3 @ 165 lbs

3

Brenna
Braddock

5:30AM CrossFit

1 x 3 @ 145 lbs

4

Dana
Forehand

4:30PM CrossFit

1 x 3 @ 140 lbs

4

Madison
Garcia

4:30PM CrossFit

1 x 3 @ 140 lbs

5

Erin
Haarmann

4:30PM CrossFit

1 x 3 @ 135 lbs

6

Shelby
Forrest

5:30AM CrossFit

1 x 3 @ 125 lbs

7

Meg
Brown

8:30AM CrossFit

2 x 3 @ 115 lbs

8

Merri
Padilla

4:30PM CrossFit

1 x 3 @ 80 lbs

9

Ashlen
Vega

5:45PM CrossFit

1 x 3 @ 75 lbs

9

Jenn
Reeves

5:45PM CrossFit

1 x 3 @ 75 lbs

9

Paige
Holmes

5:45PM CrossFit

1 x 3 @ 75 lbs

10

Hanna
Young

4:30PM CrossFit

6 x 6 @ 55 lbs

10

Zarai
Salayandia

4:30PM CrossFit

6 x 6 @ 55 lbs

11

Riana
Diegelman

5:45PM CrossFit

1 x 2 @ 165 lbs

11

Emily
Hunt

8:30AM CrossFit

1 x 1 @ 115 lbs