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One and a Quarter Fro ...

Metcon

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Workout

Friday

Warm-up

20 SU
5 WB Push Press
3/3 groiners
20 SU
5 WB Front Squat
3/3 Straight leg kicks
20 SU

5 Clean High Pull
5 Power Clean
5 1 1/4 Front Squat

Strength

One and a Quarter Front Squat (4 x 2 )

Demo- https://youtu.be/o2KmXp6EXlY

15 min clock

Working sets at 65-68%

Metcon

Metcon (Weight)

EMOM x 12

Min 1- 14 WB (20/14)(14/10)
Min 2- 5 TNG Power Clean (building)
Min 3- 40 DU

Score is final weight on TNG Power Clean

RX+
18 WB
50 DU

Scaled
Fewer WB
80 SU

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

Whiteboard:

Friday, May 20, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 2 @ 275 lbs

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 225 lbs

3

Jason
henry

4:30 PM CrossFit

1 x 2 @ 215 lbs

4

Steven
Lopez

4:30 PM CrossFit

4 x 2 @ 155 lbs

4

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 155 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 155 lbs

5

Nathan
Lain

6:00 AM CrossFit

4 x 2 @ 135 lbs

6

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 120 lbs

7

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 110 lbs

Female Clients

1

Sam
Quale

5:00 AM CrossFit

4 x 2 @ 125 lbs

1

Tiara
(Tee) Kuts ...

8:30 AM CrossFit

4 x 2 @ 125 lbs

1

Shayna
Rogers

5:30 PM CrossFit

1 x 2 @ 125 lbs

2

Katie
Cuson

5:00 AM CrossFit

4 x 2 @ 105 lbs

2

Kimberly
Krohn

5:30 PM CrossFit

1 x 2 @ 105 lbs

3

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 85 lbs

4

Kandiss
Campbell

5:30 PM CrossFit

1 x 2 @ 75 lbs

4

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 75 lbs

5

Danielle
O'Connor

5:00 AM CrossFit

4 x 2 @ 70 lbs

5

Hannah
Trahan

5:00 AM CrossFit

4 x 2 @ 70 lbs

5

Ying
Huang

8:30 AM CrossFit

1 x 2 @ 70 lbs