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Components

Front Squat

Metcon

Settings

Workout

Monday - 06/27/22 | Strength Endurance - Squat + SL Hinge

Front Squat (3x6-8 @70-75%)

Front Squat

Follow each Front Squat set with 6-8 DB or KB Crossbody Single Leg RDL/Leg. This is the progression up from Hand Supported. Stick with Hand Supported if you still feel you need to work on stability.

Metcon (AMRAP - Rounds and Reps)

3 Sets
4:00 AMRAP*
9 Pull-ups
7 DB Up-Down** (50/35)|(35/20)
5 DB Front Squat
-1:00 Rest-

*Carry an on running count
**No Push-up DB Burpee

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

Whiteboard:

Monday, June 27, 2022

Male Clients

1

Euris
Castillo

CrossFit: 5:15 PM

3 x 8 @ 205 lbs

185 lbs, 205 lbs, 205 lbs

2

Dustin
Lobaina

CrossFit: 5:15 PM

3 x 8 @ 185 lbs

3

Pablo
Ospina

CrossFit: 6:00 AM

3 x 8 @ 175 lbs

4

Abraham
Zuniga

CrossFit: 9:00 AM

3 x 8 @ 160 lbs

135, 155, 160

5

Manny
Torres

CrossFit: 9:00 AM

3 x 8 @ 135 lbs

50lb RDL

5

Tom
Rodriguez

CrossFit: 6:00 AM

3 x 8 @ 135 lbs

6

Jerry
Quintana

CrossFit: 5:15 PM

3 x 8 @ 115 lbs

7

RONNY
COHEN

CrossFit: 6:00 AM

3 x 7 @ 205 lbs

185,195,205

7

Giancarlo
Guevara

CrossFit: 6:15 PM

3 x 6 @ 145 lbs

7

Lasse
Kokko

CrossFit: 5:15 PM

3 x 6 @ 155 lbs

135, 155, 155, 45 RDL

7

Nico
del Pino

CrossFit: 6:00 AM

3 x 6 @ 118 lbs

Female Clients

1

Coinncy
Pascal

CrossFit: 7:15 PM

3 x 8 @ 105 lbs

1

Michelle
HALL

CrossFit: 6:00 AM

3 x 8 @ 105 lbs

30 lbs KB

2

Kari
miranda

CrossFit: 9:00 AM

3 x 8 @ 90 lbs

35 kb

3

Jill
Caldwell

CrossFit: 7:15 PM

3 x 8 @ 85 lbs

4

Chavee
Lew

CrossFit: 6:15 PM

3 x 8 @ 80 lbs

5

Mariela
Gonzalez

CrossFit: 6:00 AM

3 x 8 @ 65 lbs

35lb kb.

6

Jennille
Santana

CrossFit: 6:00 AM

3 x 6 @ 135 lbs

6

karen
castillo

CrossFit: 5:15 PM

3 x 6 @ 135 lbs

95, 115, 135

6

Natalia
Castano

CrossFit: 6:00 AM

3 x 6 @ 135 lbs

6

susan
paredes

CrossFit: 5:15 PM

3 x 6 @ 125 lbs