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Components

Front Squat

Front Rack Lunge

Metcon

Metcon

Settings

Workout

CF - 6/17/21

A:

3 sets
10 barbell elbow rotations
10 front rack lunges(total)
3 front squats (add weight each rd)

B: Front Squat (4x2 @ 85%; rest 2:00)

C: Front Rack Lunge ( 3x 12 per leg, rest :60 after each)

Front Rack Lunge

D: Metcon (Weight)

SL DB RDL, 3x 8 per side; rest :90

D: Metcon (AMRAP - Rounds)

15 min amrap:
30 banded rdl
15 ab roll out
10 arnold press ( light )
:30 hollow body hold

https://youtu.be/3ml7BH7mNwQ

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

Whiteboard:

Thursday, June 17, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

4 x 2 @ 355 lbs

2

Daniel
Esborg

4:00 PM CrossFit

4 x 2 @ 325 lbs

2

Tyler
Parker

5:00 PM CrossFit

4 x 2 @ 325 lbs

3

Bryant
Hahnfeldt

6:00 PM CrossFit

4 x 2 @ 275 lbs

4

Andy
Wegman

4:00 PM CrossFit

4 x 2 @ 255 lbs

225, 2x255, failed on rep 2 at 255 in fourth set

4

JD
Mason

5:00 PM CrossFit

4 x 2 @ 255 lbs

5

Joel
Mason

5:00 AM CrossFit

4 x 2 @ 235 lbs

6

Sean
Smith

5:00 AM CrossFit

4 x 2 @ 225 lbs

7

Brock
Warner

5:00 PM CrossFit

4 x 2 @ 215 lbs

8

Luke
Wylie

11:30 AM CrossFit

4 x 2 @ 205 lbs

9

Ben
Hanback

11:30 AM CrossFit

4 x 2 @ 170 lbs

10

Dwayne
Vick

5:00 PM CrossFit

4 x 2 @ 165 lbs

11

Carl
Upton

6:00 PM CrossFit

4 x 2 @ 145 lbs

12

David
Kan

6:00 PM CrossFit

2 x 2 @ 205 lbs

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

4 x 2 @ 165 lbs

1

Ryan
Elizabeth ...

11:30 AM CrossFit

4 x 2 @ 165 lbs

2

Jordan
Wylie

6:00 AM CrossFit

4 x 2 @ 155 lbs

3

Becca
Esborg

4:00 PM CrossFit

4 x 2 @ 130 lbs

4

Sage
West

11:30 AM CrossFit

4 x 2 @ 125 lbs

5

Morgan
Webb

5:00 PM CrossFit

4 x 2 @ 115 lbs

5

Taylor Marie
Reid

4:00 PM CrossFit

4 x 2 @ 115 lbs

6

Danielle
Frances

6:00 PM CrossFit

4 x 2 @ 105 lbs

6

Lindsey
Garner

4:00 PM CrossFit

4 x 2 @ 105 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

4 x 2 @ 95 lbs

8

Tori
Lyczkowski

6:00 AM CrossFit

4 x 2 @ 85 lbs

9

Catherine
Yancy

5:00 PM CrossFit

4 x 2 @ 75 lbs

10

Camille
Cline

11:30 AM CrossFit

3 x 2 @ 170 lbs

Failed 2nd rep last set