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Front Squat

Metcon

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Workout

Monday - 08/09/21

3 x
Butt kicks Down and Back
10 Cossack squats
5 Inch Worms
10 Deadbugs
10 Glute Bridges

A: Front Squat (1x8@75%, 1x6@80%, 4@85%, 2+@95%* (max reps))

Front Squat

*Percentages are based off 3RM set on 6/28.

Metcon (Time)

3 ROUNDS FOR TIME
21 DB Thrusters (50/35)|(35/20)
21 Lateral Over DB Burpees

Metcon (No Measure)

FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (

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

Whiteboard:

Monday, August 09, 2021

Male Clients

1

Francesco
Corvetto

6:00 AM CrossFit

1 x 2 @ 315 lbs

Failed on 3rd rep

2

Luis
Padilla

5:15 PM CrossFit

2 x 2 @ 245 lbs

2

alan
simon

7:00 AM CrossFit

1 x 1 @ 245 lbs

3

Juan
Betancur

9:00 AM CrossFit

1 x 3 @ 240 lbs

4

Salim
Barake

6:00 AM CrossFit

1 x 1 @ 225 lbs

5

RONNY
COHEN

6:00 AM CrossFit

1 x 1 @ 220 lbs

175,185,200,220

6

Alex
Gomez

5:15 PM CrossFit

1 x 2 @ 215 lbs

7

Abraham
Zuniga

9:00 AM CrossFit

1 x 3 @ 205 lbs

8

Pablo
Ospina

8:00 AM CrossFit

1 x 4 @ 195 lbs

8

Andreas
Joensson

6:00 AM CrossFit

1 x 3 @ 195 lbs

8 @ 135 6 @ 155 4 @ 175 3 @ 195

9

Manny
Torres

9:00 AM CrossFit

1 x 2 @ 185 lbs

10

luis
pincay

6:15 PM CrossFit

1 x 2 @ 175 lbs

11

Private

9:00 AM CrossFit

1 x 2 @ 165 lbs

11

Shmuel
Hazan

6:15 PM CrossFit

1 x 1 @ 165 lbs

11

william
garcia

5:15 PM CrossFit

1 x 1 @ 165 lbs

12

ZALMI
HAZAN

7:15 PM CrossFit

1 x 3 @ 105 lbs

13

Eduard
Kushnir

5:15 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Carolina
Barragan

6:15 PM CrossFit

1 x 4 @ 195 lbs

2

Hindy
Hazan

9:00 AM CrossFit

1 x 2 @ 165 lbs

3

Candice
Lazar

7:00 AM CrossFit

1 x 2 @ 150 lbs

4

Michelle
HALL

6:00 AM CrossFit

1 x 1 @ 145 lbs

5

Meyrav
Barak

7:00 AM CrossFit

1 x 1 @ 135 lbs

6

Coinncy
Pascal

9:00 AM CrossFit

1 x 3 @ 130 lbs

7

Jill
Caldwell

7:15 PM CrossFit

1 x 2 @ 125 lbs

95, 105, 115, 125 did back squat by accident 😜

8

Kari
miranda

6:15 PM CrossFit

1 x 1 @ 120 lbs

9

Stella
Melomedman

5:15 PM CrossFit

1 x 1 @ 0 lbs