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Metcon

Front Squat

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Workout

Mayday

Warm-up

2:00 Bike
then...
2 Sets:
5 Inchworms
10 Kang Squats
10 Ring Rows

then...
1-2 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Metcon

Metcon (3 Rounds for reps)

"Murph Prep" Monday:
7 Min AMRAP
200M Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200M Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200M Run
25 Air Squats

Rx+: #20/14 Vest

Weightlifting

Front Squat (3,3,3,2,2 (5X11))

Front Squat

These are Tempo Front Squats:

Tempo is: 5211
*5 seconds down
*2 second pause in bottom
*Fast Up
*1 xecond pause at top

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

Whiteboard:

Monday, May 02, 2022

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

475 Total Reps

2

Luke
Lister

CrossFit: 5:15 AM

410 Total Reps

3

Keagan
Boyd

CrossFit: 6:15 PM

340 Total Reps

Vest

4

Brad
Robert

CrossFit: 6:15 AM

326 Total Reps

5

Grant
Garst

CrossFit: 5:15 AM

421 Total Reps

vest strict no vest

6

Jerry
Sipe

CrossFit: 6:15 AM

370 Total Reps

No vest

7

PJ
Kearn

CrossFit: 6:15 PM

355 Total Reps

8

Justin
Ferrell

CrossFit: 5:15 AM

353 Total Reps

9

Chuck
Lambertz

CrossFit: 6:15 AM

377 Total Reps

rr

10

Allan
Jackson

CrossFit: 5:15 AM

355 Total Reps

BIKE & RR

10

James
Coash

CrossFit: 6:15 AM

355 Total Reps

11

Kale
Katt

CrossFit: 5:15 AM

353 Total Reps

12

Shelby
Giersch

CrossFit: 6:15 AM

280 Total Reps

Female Clients

1

Kayla
Garst

CrossFit: 8:15 AM

454 Total Reps

banded strict pullup black&purple, 200m rows

2

Amber
Lambertz

CrossFit: 5:15 PM

368 Total Reps

bike, run, row...bands...

2

Sara
Fleming

CrossFit: 8:15 AM

368 Total Reps

3

Mallory
Robert

CrossFit: 5:15 PM

361 Total Reps

Bike, row, Vest for squats and run.

4

Private

CrossFit: 6:15 PM

356 Total Reps

5

Anna
Jackson

CrossFit: 5:15 AM

354 Total Reps

Row-2nd and 3rd round, RR, banded PU

6

Sharon
Klima

CrossFit: 5:15 AM

352 Total Reps

RR, bpu

7

Kacey
Roe

CrossFit: 5:15 AM

347 Total Reps

rr hand still healing, red band push ups

8

Shaelin
Giersch

CrossFit: 6:15 AM

345 Total Reps

9

Megan
Katt

CrossFit: 5:15 PM

339 Total Reps

banded PUs, black band push ups

10

Candace
Lister

CrossFit: 5:15 AM

338 Total Reps

blue and black strict

11

Leah
Loring

CrossFit: 5:15 PM

335 Total Reps

Run, Bike, Row, RX Rest

12

Amber
Hanson

CrossFit: 8:15 AM

324 Total Reps

13

Alisha
Sipe

CrossFit: 5:15 AM

316 Total Reps

purple/blk strict. rx push ups

14

Laura
Krier

CrossFit: 8:15 AM

312 Total Reps

RAN ALL 3!! All the bands for pu's, box pu's,

15

Cynthia
Atwell

CrossFit: 5:15 AM

310 Total Reps

rr

16

Gina
Metzler

CrossFit: 8:15 AM

280 Total Reps

Ring rows, box pushups, run.

17

Renata
Knox

CrossFit: 6:15 AM

261 Total Reps