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Components

Front Squat

Overhead Squat

Metcon

Annie

Settings

Workout

CF9/7/22

Full Week Programming

Monday: Hero Wod
Tuesday: Barbell Complex
Wednesday: Bench Press & Capacity Work
Thursday: Front or Overhead Squat
Friday: Gymnastics Progressions

Front Squat (5-3-2-2-2)

Choice of Front Squat or Overhead Squat
Every 2:30 Building

Overhead Squat

Metcon (Weight)

12min AMRAP
50-40-30-20-10
Double Unders
Sit-ups

In the Remaining time
Front Squat for Weight Moved!
(RX+ Overhead)

what do i mean for weight moved?
-So if you in the time remaining used an empty 45# bar and did 50 reps that would be 2250lbs moved
-if you did 75# 30 times that would be 2250
-if you did 135# 20 times that would be 2700

The Possibilities are endless! Just more WEIGHT!!

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

We’re not doing it twice but if you want to enter your time for the buying above this is a benchmark workout :)

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

Whiteboard:

Thursday, September 08, 2022

Male Clients

1

John
Borla

CrossFit: 12:00 PM

1 x 2 @ 275 lbs

2

Lucas
Gunther

CrossFit: 10:30 AM

1 x 2 @ 265 lbs

3

Jonathan
Munoz

CrossFit: 6:00 AM

1 x 2 @ 245 lbs

4

Warren
Schwikert

CrossFit: 6:00 AM

1 x 2 @ 235 lbs

5

tyler
morgan

CrossFit: 7:30 AM

1 x 2 @ 205 lbs

6

ROBERT
JARRETT

CrossFit: 4:00 PM

1 x 2 @ 200 lbs

7

Eric
Culberson

CrossFit: 7:30 AM

1 x 2 @ 195 lbs

8

Brett
Curlee

CrossFit: 4:00 PM

1 x 2 @ 175 lbs

9

Daniel
Watson

CrossFit: 5:00 AM

1 x 2 @ 135 lbs

10

Jacob
Bitran

CrossFit: 5:30 PM

1 x 2 @ 0 lbs

Female Clients

1

Julia
Gongora

CrossFit: 12:00 PM

1 x 2 @ 210 lbs

2

Monica
Robinson

CrossFit: 4:00 PM

1 x 2 @ 190 lbs

3

Mariela
Ramos

CrossFit: 7:30 AM

1 x 2 @ 185 lbs

4

Alexandria
H

CrossFit: 9:00 AM

1 x 2 @ 180 lbs

5

Macey
Katsikas

CrossFit: 12:00 PM

1 x 2 @ 155 lbs

6

Victoria
Pupa

CrossFit: 9:00 AM

1 x 2 @ 150 lbs

1st rd: 5 x 115 2nd rd: 3x 125 3rd rd: 2x 135 4th rd: 2x 145 5th ...

7

Malaya
Santos

CrossFit: 7:30 AM

1 x 2 @ 145 lbs

8

Jamie
Cain

CrossFit: 4:00 PM

1 x 2 @ 135 lbs

9

Jadie
Grimm

CrossFit: 7:00 PM

1 x 2 @ 115 lbs

10

antonia
mcnamara

CrossFit: 7:30 AM

1 x 2 @ 110 lbs

11

Halea
Seymore

CrossFit: 7:30 AM

1 x 2 @ 105 lbs

12

Monique
Santoyo

CrossFit: 4:00 PM

1 x 2 @ 100 lbs

13

Marilyn
Groce

Open Gym 10:00A-12:00P

1 x 2 @ 55 lbs

14

Meghan
Azevedo

CrossFit: 6:00 AM

1 x 2 @ 35 lbs

used dumbbells