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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

3/3 cossack squats
3/3 t spine rotations
3/3 bird dogs
10 wrist rocks

Barbell Prep

Strength

Front Squat (4 x 3)

Front Squat

70%
72%
75%
75%

Pause 3 sec in bottom on first rep

15-20 min

Metcon

Metcon (Time)

For time
75 WB (20/14)

Into..

2 rounds
15-10-5
DB Hang Power Clean (35/20)(25/15)
Pull Ups

16 min cap

RX+
50/35
100 WB
C2B

Scaled
Less weight
RR
Fewer reps

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

Whiteboard:

Wednesday, September 07, 2022

Male Clients

1

Austin
Haarmann

6:30 PM CrossFit

1 x 3 @ 295 lbs

2

Alex
Jackson

4:30 PM CrossFit

1 x 3 @ 275 lbs

2

James
Zadrozny

4:30 PM CrossFit

1 x 3 @ 275 lbs

2

Russell
Owens

8:30 AM CrossFit

1 x 3 @ 275 lbs

3

Wesley
Rogers

6:30 PM CrossFit

1 x 3 @ 260 lbs

FS from floor 240-250-2x260

4

Jason
henry

4:30 PM CrossFit

1 x 3 @ 245 lbs

4

Joseph
Gadilhe

6:30 PM CrossFit

1 x 3 @ 245 lbs

From the floor

4

Maury
Goldstein

8:30 AM CrossFit

1 x 3 @ 245 lbs

5

Lex
Egea

8:30 AM CrossFit

1 x 3 @ 235 lbs

6

Adam
Cabrera

8:30 AM CrossFit

1 x 3 @ 225 lbs

7

Justin
Fruitticher

4:30 PM CrossFit

1 x 3 @ 200 lbs

8

Hunter
Kiker

5:00 AM CrossFit

1 x 3 @ 195 lbs

8

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 195 lbs

9

Eli
Brewton

8:30 AM CrossFit

1 x 3 @ 185 lbs

10

Chris
Adams

6:00 AM CrossFit

1 x 3 @ 175 lbs

10

Ionatan
Soule

4:30 PM CrossFit

1 x 3 @ 175 lbs

Felt good. Need to work on reracking, keeping elbows up, and wris...

10

Jake
Pritchett

6:00 AM CrossFit

1 x 3 @ 175 lbs

10

Ryan
Stephens

5:30 PM CrossFit

1 x 3 @ 175 lbs

11

Mauricio
Masili

5:00 AM CrossFit

2 x 3 @ 165 lbs

11

Isaiah
Requintina

6:00 AM CrossFit

1 x 3 @ 165 lbs

11

scott
Tyler

6:00 AM CrossFit

1 x 3 @ 165 lbs

12

Javen
Barber

5:30 PM CrossFit

2 x 3 @ 155 lbs

13

Brandon
Roberts

6:00 AM CrossFit

2 x 3 @ 145 lbs

13

Javon
Price

6:00 AM CrossFit

2 x 3 @ 145 lbs

14

Will
Hamm

5:30 PM CrossFit

1 x 3 @ 135 lbs

15

Evan
Baker

5:00 AM CrossFit

1 x 3 @ 125 lbs

15

Michael
Otte

5:30 PM CrossFit

1 x 3 @ 125 lbs

1x135# for 3 second hold x2

15

Ryan
Dawkins

5:00 AM CrossFit

1 x 3 @ 125 lbs

15

Tim
Krug

5:00 AM CrossFit

1 x 3 @ 125 lbs

16

BJ
Trahan

5:00 AM CrossFit

2 x 3 @ 115 lbs

Female Clients

1

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 3 @ 145 lbs

2

Katie
Cuson

5:00 AM CrossFit

2 x 3 @ 140 lbs

3

Jessica
Kelly

5:00 AM CrossFit

2 x 3 @ 135 lbs

3

Shayna
Rogers

5:30 PM CrossFit

1 x 3 @ 135 lbs

4

Lacy
McKinley

4:30 PM CrossFit

2 x 3 @ 130 lbs

70%-120, 72%-125, 75%-130

4

Codi
Ready

6:30 PM CrossFit

1 x 3 @ 130 lbs

5

Ashley
Horst

5:30 PM CrossFit

1 x 3 @ 125 lbs

5

Katie
Brookes

8:30 AM CrossFit

1 x 3 @ 125 lbs

6

Jennifer
Wiltshire

5:00 AM CrossFit

2 x 3 @ 115 lbs

105lb-70٪ 110lb-72%

6

Alexandra
Moran

8:30 AM CrossFit

1 x 3 @ 115 lbs

6

Bell
Masili

5:00 AM CrossFit

1 x 3 @ 115 lbs

70 %=105lb ; 75% =110

6

Crystal
Millard

6:00 AM CrossFit

1 x 3 @ 115 lbs

6

Samantha
Trahan

5:00 AM CrossFit

1 x 3 @ 115 lbs

7

Emily
Werner

5:30 PM CrossFit

1 x 3 @ 110 lbs

8

Lanieeee
Bell

8:30 AM CrossFit

2 x 3 @ 105 lbs

9

Kayla
Haley

4:30 PM CrossFit

2 x 3 @ 100 lbs

9

Madison
Zadrozny

4:30 PM CrossFit

1 x 3 @ 100 lbs

9

Victoria
Canon

6:00 AM CrossFit

1 x 3 @ 100 lbs

10

Kaley
DeVito

5:00 AM CrossFit

1 x 3 @ 95 lbs

88,90,95

10

Sarah
Gadilhe

5:30 PM CrossFit

1 x 3 @ 95 lbs

11

Hannah
Trahan

5:00 AM CrossFit

2 x 3 @ 80 lbs

12

Jennifer
Trahan

5:00 AM CrossFit

2 x 3 @ 75 lbs

12

Amber
Fisher

8:30 AM CrossFit

1 x 3 @ 75 lbs