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Front Squat

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Front Squat | WOD 6/10/19

Front Squat (3 – 3 – 3 @30X1 Tempo)

Front Squat

Build per set to a heavy triple for the day keeping the tempo.

Metcon (5 Rounds for time)

Every 3 minutes for 5 sets:

15 Pull-ups
20 Push-ups
30 Squats

Modify the volume as needed to complete the work in 1:30-2:00 each round.
For the pull-ups, add a band or go to jumping pull-ups as necessary. For the push-ups, elevate or perform knee push-ups.
Score each round for time.

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

Whiteboard:

Monday, June 10, 2019

Male Clients

1

Andrew
Cox

CrossFit: 5:45 PM

1 x 3 @ 275 lbs

2

David
Brown

CrossFit: 6:00 AM

1 x 3 @ 245 lbs

3

Forrest
LeJeune

CrossFit: 4:45 PM

1 x 3 @ 235 lbs

4

Andy
Page

CrossFit: 6:00 AM

1 x 3 @ 225 lbs

failed 235

4

Daniel
Nolan

CrossFit: 5:45 PM

1 x 3 @ 225 lbs

4

Frank
Wisnieski

CrossFit: 4:45 PM

1 x 3 @ 225 lbs

4

Private

CrossFit: 5:45 PM

1 x 3 @ 225 lbs

5

Matt
Hulse

CrossFit: 4:45 PM

1 x 3 @ 215 lbs

6

DJ
Hamilton

CrossFit: 5:45 PM

3 x 3 @ 205 lbs

6

Alexander
Ramey

CrossFit: 6:45 PM

1 x 3 @ 205 lbs

7

Eric
Charles

CrossFit: 4:45 PM

1 x 3 @ 185 lbs

7

Heath
Spencer

CrossFit: 4:45 PM

1 x 3 @ 185 lbs

7

Kyle
O’Donnell

CrossFit: 12:00 PM

1 x 3 @ 185 lbs

cross-armed

8

Andy
McGinty

CrossFit: 12:00 PM

1 x 3 @ 175 lbs

8

Private

CrossFit: 6:00 AM

1 x 3 @ 175 lbs

8

Jess
Achenbach

CrossFit: 12:00 PM

1 x 3 @ 175 lbs

8

Keenan
France

CrossFit: 5:45 PM

1 x 3 @ 175 lbs

9

Faran
Saeed

CrossFit: 5:45 PM

1 x 3 @ 170 lbs

one at #175

10

Robby
Vogt

CrossFit: 12:00 PM

1 x 3 @ 165 lbs

10

Tommy
Terrell

CrossFit: 12:00 PM

1 x 3 @ 165 lbs

11

Drew
Cronkhite

CrossFit: 6:00 AM

1 x 3 @ 135 lbs

Low back recovery

Female Clients

1

Karmen
Brown

CrossFit: 6:00 AM

1 x 3 @ 185 lbs

2

Amber
C.

CrossFit: 8:00 AM

1 x 3 @ 145 lbs

1 @ 155

2

Jackie
Marks

CrossFit: 4:45 PM

1 x 3 @ 145 lbs

2

Tracy
Sandau

CrossFit: 4:45 PM

1 x 3 @ 145 lbs

3

Helen
Robertson

CrossFit: 4:45 PM

1 x 3 @ 140 lbs

3

Victoria
Gibson

CrossFit: 4:45 PM

1 x 3 @ 140 lbs

4

Allie
A.

CrossFit: 12:00 PM

1 x 3 @ 135 lbs

4

Ashley
Bishop

CrossFit: 12:00 PM

1 x 3 @ 135 lbs

4

Morgan
Reitz

CrossFit: 4:45 PM

1 x 3 @ 135 lbs

4

Sandi
Scarangella

CrossFit: 4:45 PM

1 x 3 @ 135 lbs

4

Taylor
Craig

CrossFit: 12:00 PM

1 x 3 @ 135 lbs

5

Lily
Argenbright

CrossFit: 5:45 PM

1 x 3 @ 125 lbs

5

Martha
R.

CrossFit: 4:45 PM

1 x 3 @ 125 lbs

6

Elizabeth
Larson

CrossFit: 5:45 PM

1 x 3 @ 120 lbs

6

Joanna
Rudnick

CrossFit: 5:45 PM

1 x 3 @ 120 lbs

7

Lexa
Treml

CrossFit: 5:45 PM

1 x 3 @ 115 lbs

set 1 at 105, 2 and 3 at 115

8

Liz
Gonye

CrossFit: 5:45 PM

1 x 3 @ 100 lbs

9

Lanna
Elmore

CrossFit: 6:00 AM

1 x 3 @ 95 lbs

Failed at 105 First two sets at 85#

10

Ariel
Monismith

CrossFit: 5:45 PM

1 x 3 @ 90 lbs

2 @100

11

Christine
Argenbright

CrossFit: 5:45 PM

1 x 3 @ 75 lbs