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Paused Front Squat

Metcon

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Workout

05/03/2017

Weightlifting

Pause 3 Full Seconds at the Bottom of the Squat.

Paused Front Squat (4 x 5)

Paused Front Squat

• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM

Workout of the Day

Metcon (Time)

3 Rounds for Time:
200m Run
30 Wall Balls (20/14, 10'/9')
10 Burpee Pull-ups (men use high bar, women use low bar)

*If you need to scale the pull-ups, do all 10 burpees together all 10 pull-ups together.

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

Whiteboard:

Wednesday, May 03, 2017

Male Clients

1

Andrew
Lehmann

8:30AM CrossFit

1 x 5 @ 130 lbs

1

Arne
van Mourik

6:45PM CrossFit

1 x 5 @ 125 lbs

75,95,115, EZ

1

BoBo
Morrow

4:30PM CrossFit

1 x 5 @ 165 lbs

1

Cameron
Reeves

5:45PM CrossFit

1 x 5 @ 185 lbs

1

David
De Leon Jr.

6:45PM CrossFit

1 x 5 @ 215 lbs

165,185,200

1

Jacob
Young

4:30PM CrossFit

1 x 5 @ 165 lbs

1

Joshua
Dye

6:45PM CrossFit

1 x 5 @ 165 lbs

135,145,155

1

Kevin
Wong

4:30PM CrossFit

1 x 5 @ 155 lbs

1

kyle
lawles

5:30AM CrossFit

1 x 5 @ 135 lbs

1

Nicolas
Eizmendi

5:30AM CrossFit

1 x 5 @ 165 lbs

1

phillip
wise

6:45PM CrossFit

1 x 5 @ 165 lbs

1

QUINTON
MUNGIA

5:45PM CrossFit

1 x 5 @ 215 lbs

1

Thomas
Morales

4:30PM CrossFit

1 x 5 @ 165 lbs

135,135,155

Female Clients

1

amanda
casillo

5:30AM CrossFit

2 x 5 @ 160 lbs

1

Ashley
Reeves

5:30AM CrossFit

2 x 5 @ 145 lbs

1

Brooke
Silverthorn

4:30PM CrossFit

2 x 5 @ 95 lbs

1

Ciara
Garcia

5:45PM CrossFit

2 x 5 @ 115 lbs

1

Emily
Nix

5:30AM CrossFit

2 x 5 @ 145 lbs

1

McKinley
Herzberger

5:30AM CrossFit

2 x 5 @ 45 lbs

1

Christen
Wise

6:45PM CrossFit

1 x 5 @ 75 lbs

1

Dana
Forehand

4:30PM CrossFit

1 x 5 @ 105 lbs

1

Emily
Hunt

5:30AM CrossFit

1 x 5 @ 85 lbs

1

Erin
Taylor

8:30AM CrossFit

1 x 5 @ 105 lbs

1

Helen
Harrell

5:30AM CrossFit

1 x 5 @ 105 lbs

1

Jackie
De Leon

4:30PM CrossFit

1 x 5 @ 115 lbs

1

jesseca
jackson

8:30AM CrossFit

1 x 5 @ 130 lbs

1

Jordan
Heller

8:30AM CrossFit

1 x 5 @ 120 lbs

1

JTaun
Sanchez

4:30PM CrossFit

1 x 5 @ 105 lbs

1

Kim
STROH

8:30AM CrossFit

1 x 5 @ 90 lbs

1

Lauren
Hemphill

6:45PM CrossFit

1 x 5 @ 75 lbs

1

Meg
Brown

5:30AM CrossFit

1 x 5 @ 85 lbs

1

Morgan
Motley

4:30PM CrossFit

1 x 5 @ 90 lbs

1

Sarah
Arora

5:30AM CrossFit

1 x 5 @ 105 lbs

1

Selena
Veal

4:30PM CrossFit

1 x 5 @ 95 lbs

1

Tracy
May

8:30AM CrossFit

1 x 5 @ 120 lbs

1

Jacqui
Morrow

5:45PM CrossFit

1 x 3 @ 115 lbs

1X5 at 105

1

Jenn
Reeves

5:45PM CrossFit

1 x 1 @ 95 lbs