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Components

Front Squat

Metcon

Settings

Workout

Monday - 07/11/22

Strength Endurance

Front Squat Waves

Front Squat (8-6-4-8-6-4*)

Front Squat

*Start 1st set of 8 @70%and increase by feel across. Make sure the 2nd wave of 8-6-4 is heavier than the 1st.
Example-
8@185
6@200
4@215
8@200
6@215
4@230

Metcon

Metcon (Time)

For Time
100 Double Unders
50 Wall Balls (20/14)|(14/10)
40 Hand Release Push-ups
30 Toes to Bar

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

Whiteboard:

Monday, July 11, 2022

Male Clients

1

Dustin
Lobaina

CrossFit: 5:15 PM

6 x 34 @ 215 lbs

8@135-6@185-4@205 8@155-6@195-2@215

2

Carlos
Polo

CrossFit: 8:00 AM

6 x 32 @ 175 lbs

3

Sebastian
Rivera

CrossFit: 6:00 AM

6 x 8 @ 165 lbs

4

Luis
Padilla

CrossFit: 9:00 AM

6 x 4 @ 255 lbs

5

Lasse
Kokko

CrossFit: 7:15 PM

6 x 6 @ 165 lbs

115, 135, 145 135, 150, 165

6

Pablo
Ospina

CrossFit: 6:00 AM

6 x 6 @ 155 lbs

135, 155, 175. 155, 175, 185

6

RONNY
COHEN

CrossFit: 6:00 AM

6 x 6 @ 155 lbs

135,155,175,135,155,185

7

Erick
Moura

CrossFit: 9:00 AM

6 x 4 @ 225 lbs

8

João
Monteiro

CrossFit: 5:15 PM

1 x 4 @ 215 lbs

175-185-205-185-205-215

9

Abraham
Zuniga

CrossFit: 9:00 AM

6 x 4 @ 185 lbs

95lb, 115, 135, 155, 175, 185

9

Salim
Barake

CrossFit: 6:00 AM

6 x 4 @ 185 lbs

10

Manny
Torres

CrossFit: 9:00 AM

6 x 4 @ 165 lbs

95,115,135,115,135,165

11

Jerry
Quintana

CrossFit: 5:15 PM

6 x 4 @ 145 lbs

95, 115, 135, 105, 125, 145

12

Nihar
Ganju

CrossFit: 5:15 PM

6 x 4 @ 135 lbs

Female Clients

1

karen
castillo

CrossFit: 5:15 PM

6 x 4 @ 155 lbs

85, 105, 135, 105, 135, 155

2

Natalia
Castano

CrossFit: 6:15 PM

6 x 4 @ 145 lbs

3

Michelle
HALL

CrossFit: 6:00 AM

6 x 4 @ 120 lbs

85,95,105,90, 105, 120.

4

Nathaly
Lamas

CrossFit: 6:00 AM

4 x 1 @ 85 lbs

5

Chavee
Lew

CrossFit: 9:00 AM

6 x 0 @ 0 lbs

8@ 55 6@ 75 4@ 85 8@ 75 6@ 80 4@ 90

5

Kari
miranda

CrossFit: 9:00 AM

6 x 0 @ 115 lbs

85-105-115-