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Front Squat

Metcon

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Workout

9.18.19

Warm Up
800m Jog
25 Air Squats

Front Squat (5min EMOM 1 rep @ 90+%)

Front Squats

or Every 2 minutes 5 Reps @ 75%

Metcon (Time)

2RFT(20min CAP)
800m Run
20 STOH
20 Pull ups
20 Front Rack Lunges

Coach Tip* This is a Grind workout but i want you to go heavy on the barbell and on your modification of the pull up. Make it hard so you have to break up your 20 reps in 2 or 3 sets.

Cool Down
Coach led stretches

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Whiteboard:

Wednesday, September 18, 2019

Male Clients

1

Austin
Jennings

5:30 pm CrossFit

5 x 1 @ 275 lbs

1

Herbert
Segura

6:00 am CrossFit

5 x 1 @ 275 lbs

2

Matthew
Slaughter

5:30 pm CrossFit

5 x 1 @ 225 lbs

3

Diego
Mateo

6:00 am CrossFit

5 x 1 @ 205 lbs

4

Josh
Bridge

4:30 pm CrossFit

10 x 1 @ 185 lbs

Box front squats

4

Kevin
Ortega

5:30 pm CrossFit

5 x 1 @ 185 lbs

5

Joe
Guyette

11:45 AM CrossFit

5 x 5 @ 155 lbs

6

William
D’Ausilio

5:30 pm CrossFit

5 x 185 @ 0 lbs

6

Eric
Resman

6:00 am CrossFit

1 x 1 @ 265 lbs

6

Ken
Saksa

6:00 am CrossFit

1 x 1 @ 265 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

5 x 1 @ 195 lbs

2

Stephanie
McCarthy

5:30 pm CrossFit

5 x 1 @ 185 lbs

3

Kelly
Stakely

8:00 am CrossFit

5 x 1 @ 165 lbs

4

Katie
Cook

6:00 am CrossFit

5 x 1 @ 160 lbs

5

Terri
Thomas

4:30 pm CrossFit

5 x 1 @ 127 lbs

6

Judy
DaRocha

6:00 am CrossFit

5 x 1 @ 125 lbs

6

Melissa
Sereda

6:30 pm CrossFit

5 x 1 @ 125 lbs

7

Ashley
Mandeville

11:45 AM CrossFit

5 x 5 @ 120 lbs

7

Jessica
Wise

11:45 AM CrossFit

5 x 5 @ 120 lbs

8

Ana
Soundara

6:00 am CrossFit

5 x 1 @ 115 lbs

8

Denise
Savinsky

11:45 AM CrossFit

5 x 1 @ 115 lbs

8

Laura
Paradiso

6:00 am CrossFit

5 x 1 @ 115 lbs

9

Lori
Bevins

6:00 am CrossFit

5 x 5 @ 85 lbs

10

Alexis
Alvarez

5:30 pm CrossFit

5 x 5 @ 75 lbs

11

Leanne
Flama

5:30 pm CrossFit

5 x 5 @ 45 lbs