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Front Squat

Metcon

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Workout

5/21/2018

Weightlifting

Front Squat (10 Minutes to Establish 1 RM)

Front Squat

Recommended Build
• 5 reps at 50% of 1RM
• 3 reps at 60% of 1RM
• 2 reps at 70% of 1RM
• 1 rep at 80% of 1RM
• 1 rep at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 100%+ of 1RM

Workout of the Day

Metcon (Time)

21-15-12-9-6-3 for Time:
Hang Power Cleans (95/65, Rx+=135/95)
Hand Release Push-ups
Front Squats

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Whiteboard:

Monday, May 21, 2018

Male Clients

1

JB
Breitling

4:30PM CrossFit

1 x 1 @ 405 lbs

2

Dustin
Pierce

5:30AM CrossFit

1 x 1 @ 290 lbs

3

Cameron
Reeves

5:30AM CrossFit

1 x 1 @ 265 lbs

4

jaime
zamora

4:30PM CrossFit

1 x 1 @ 245 lbs

4

RW
Rice

4:30PM CrossFit

1 x 1 @ 245 lbs

4

Shawn
Rice

5:45PM CrossFit

1 x 1 @ 245 lbs

5

Chase
Young

5:45PM CrossFit

1 x 1 @ 235 lbs

5

luke
Rosales

6:45PM CrossFit

1 x 1 @ 235 lbs

6

phillip
wise

6:45PM CrossFit

1 x 1 @ 225 lbs

7

Jacob
Young

8:30AM CrossFit

1 x 1 @ 215 lbs

7

Sean
Smith

4:30PM CrossFit

1 x 1 @ 215 lbs

8

Bill
Johnson

5:45PM CrossFit

1 x 1 @ 205 lbs

8

Carlos
Aguirre

5:45PM CrossFit

1 x 1 @ 205 lbs

8

Jonathan
Ehman

8:30AM CrossFit

1 x 1 @ 205 lbs

8

Tim
McHugh

5:45PM CrossFit

1 x 1 @ 205 lbs

9

Brian
Piancino

4:30PM CrossFit

1 x 1 @ 195 lbs

10

Kevin
Korinek

5:30AM CrossFit

1 x 1 @ 185 lbs

11

Mike
Rosales

6:45PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Ashley
Reeves

5:45PM CrossFit

1 x 1 @ 205 lbs

1

Tracy
May

8:30AM CrossFit

1 x 1 @ 205 lbs

2

Jacqui
Morrow

5:45PM CrossFit

1 x 1 @ 195 lbs

3

rebekah
collins

4:30PM CrossFit

1 x 1 @ 175 lbs

4

Dana
Forehand

4:30PM CrossFit

1 x 1 @ 170 lbs

5

Becky
Parrish

5:30AM CrossFit

1 x 1 @ 165 lbs

6

Brooke
Silverthorn

4:30PM CrossFit

1 x 1 @ 145 lbs

6

Riana
Diegelman

4:30PM CrossFit

1 x 1 @ 145 lbs

7

Meg
Brown

8:30AM CrossFit

1 x 1 @ 140 lbs

8

Christen
Wise

6:45PM CrossFit

1 x 1 @ 135 lbs

8

Emily
Gallaway

5:45PM CrossFit

1 x 1 @ 135 lbs

9

jesica
rice

5:45PM CrossFit

1 x 1 @ 125 lbs

10

Cassandra
Newmark

8:30AM CrossFit

1 x 1 @ 95 lbs