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Front Squat

Metcon

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Workout

Monday - 07/25/22

Strength

Front Squat Waves

Front Squat (6-4-2-6-4-2*)

Front Squat

Back Squat (6-4-2-6-4-2*)
*Build to a Heavy (NOT MAX) 2 reps, building off 07/11. Just like previous waves, we are looking to make the 2nd wave of 6-4-2 heavier than the 1st.

(20:00 Clock)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP x 14 MINUTES
2 Front Squats (185/135)|(155/105)|(135/95)
14 Russian KB Swings (70/53)|(53/35)|(35/26)
2 Front Squats
7 CTB Pull-ups*

*Every other round complete 28 Alt. Plank Hip Taps.

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

Whiteboard:

Monday, July 25, 2022

Male Clients

1

Dustin
Lobaina

CrossFit: 9:00 AM

6 x 24 @ 215 lbs

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

2

Mendy
Goldberg

CrossFit: 9:00 AM

6 x 24 @ 110 lbs

3

RONNY
COHEN

CrossFit: 6:00 AM

6 x 4 @ 215 lbs

185,205,215,195,215,225

4

Lasse
Kokko

CrossFit: 5:15 PM

6 x 4 @ 185 lbs

115, 135, 145, 155, 175, 185

5

Phil
Ramontal

CrossFit: 5:15 PM

1 x 6 @ 115 lbs

6

Jerry
Quintana

CrossFit: 5:15 PM

6 x 4 @ 155 lbs

105, 125, 145, 115, 135, 155

6

Nihar
Ganju

CrossFit: 5:15 PM

6 x 4 @ 155 lbs

7

MARIO
HIDALGO

CrossFit: 6:00 AM

6 x 2 @ 265 lbs

8

Brian
Trank

CrossFit: 6:00 AM

6 x 2 @ 225 lbs

165,185,205,185,205,225

9

Abraham
Zuniga

CrossFit: 9:00 AM

6 x 2 @ 195 lbs

155, 165, 175, 180, 185, 195

9

Pablo
Ospina

CrossFit: 6:00 AM

2 x 2 @ 195 lbs

10

Pedro
Garcia

CrossFit: 5:15 PM

6 x 2 @ 185 lbs

11

Tom
Rodriguez

CrossFit: 6:00 AM

2 x 2 @ 155 lbs

155 lbs - 2 rep max

12

Miguel
Calle

CrossFit: 9:00 AM

6 x 2 @ 135 lbs

13

Elchonon
Shagalov

CrossFit: 9:00 AM

6 x 2 @ 125 lbs

14

Sebastian
Rivera

CrossFit: 5:15 PM

6 x 1 @ 190 lbs

15

Andre
B Pierre

CrossFit: 6:00 AM

6 x 0 @ 155 lbs

Female Clients

1

Mushky
goldberg

CrossFit: 6:00 AM

6 x 24 @ 75 lbs

Round 1 6rounds @ 55 4 @ 75 2 @ 85 Round 2 6 @ 75 4 @ 75 2 @ 75

2

Coinncy
Pascal

CrossFit: 7:15 PM

6 x 6 @ 130 lbs

125/130/135 130/135/145

3

karen
castillo

CrossFit: 5:15 PM

6 x 2 @ 165 lbs

105, 135, 155, 115, 145, 165

4

Natalia
Castano

CrossFit: 6:00 AM

6 x 2 @ 155 lbs

5

Michelle
HALL

CrossFit: 6:00 AM

6 x 2 @ 135 lbs

85,95 115,95,115,135

6

Kari
Miranda

CrossFit: 6:15 PM

6 x 2 @ 125 lbs

7

Laura
Lucia

CrossFit: 9:00 AM

6 x 2 @ 115 lbs

8

Chavee
Lew

CrossFit: 9:00 AM

1 x 1 @ 105 lbs

6@ 55 4@ 75 2@ 95 6@ 75 4@ 95 2@ 105

9

Carrie
May

CrossFit: 5:15 PM

6 x 0 @ 135 lbs

9

Jill
Caldwell

CrossFit: 7:15 PM

6 x 0 @ 95 lbs

55, 65, 75 /75, 85, 95

9

Laura
Corredor

CrossFit: 6:00 AM

6 x 0 @ 75 lbs

9

Shantal
Mendoza

CrossFit: 7:15 PM

6 x 0 @ 65 lbs