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Components

Front Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Warm-up

2 rounds
3/3 box step ups
5/5 deadbugs
10 glute bridge
5 cat/cow

Barbell Prep

Strength

Front Squat (3 x 2 )

Front Squat

2 sec pause on first rep

82-85%

20 min clock

Metcon (AMRAP - Rounds and Reps)

AMRAP 10
1 Deadlift + 1 Squat Clean + 1 Front Squat (155/105)(135/95)
25 DU

10 HSPU

RX+
185/125

Scaled

50 SU

Less weight

Box HSPU

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Whiteboard:

Wednesday, September 21, 2022

Male Clients

1

Austin
Haarmann

5:30 PM CrossFit

1 x 2 @ 325 lbs

2

Wesley
Rogers

6:30 PM CrossFit

1 x 2 @ 295 lbs

285-290-295

3

Jason
henry

4:30 PM CrossFit

1 x 2 @ 275 lbs

3

Joseph
Gadilhe

8:30 AM CrossFit

1 x 2 @ 275 lbs

265,275,275

4

Maury
Goldstein

8:30 AM CrossFit

3 x 2 @ 265 lbs

5

Alex
Jackson

4:30 PM CrossFit

1 x 2 @ 245 lbs

5

Jake
Pritchett

4:30 PM CrossFit

1 x 2 @ 245 lbs

225/235/245

5

Jarid
Bergeron

4:30 PM CrossFit

1 x 2 @ 245 lbs

225, 235, 245

6

Dustin
Allen

6:30 PM CrossFit

1 x 2 @ 235 lbs

7

Chris
Adams

6:00 AM CrossFit

1 x 2 @ 215 lbs

185, 205, 215

8

Khris
Carter

5:00 AM CrossFit

1 x 2 @ 205 lbs

8

Mauricio
Masili

5:00 AM CrossFit

1 x 2 @ 205 lbs

9

Adam
Cabrera

8:30 AM CrossFit

1 x 2 @ 200 lbs

9

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 200 lbs

10

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 2 @ 185 lbs

11

Brandon
Roberts

4:30 PM CrossFit

3 x 2 @ 175 lbs

11

Javen
Barber

5:30 PM CrossFit

3 x 2 @ 175 lbs

11

Javon
Price

4:30 PM CrossFit

3 x 2 @ 175 lbs

11

scott
Tyler

8:30 AM CrossFit

1 x 2 @ 175 lbs

12

Ryan
Stephens

5:30 PM CrossFit

1 x 2 @ 165 lbs

13

Evan
Baker

5:00 AM CrossFit

1 x 2 @ 160 lbs

14

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 150 lbs

15

Nathan
Lain

6:00 AM CrossFit

3 x 2 @ 145 lbs

16

Will
Hamm

6:00 AM CrossFit

3 x 2 @ 135 lbs

17

Tim
Krug

5:00 AM CrossFit

1 x 2 @ 125 lbs

18

Teddy
Lefkof

4:30 PM CrossFit

3 x 2 @ 105 lbs

Female Clients

1

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 175 lbs

2

Jordyn
Bennett

6:30 PM CrossFit

1 x 2 @ 165 lbs

3

Shayna
Rogers

5:30 PM CrossFit

1 x 2 @ 155 lbs

85%

4

Katie
Cuson

5:00 AM CrossFit

3 x 2 @ 150 lbs

83%

5

Sam
Quale

6:30 PM CrossFit

3 x 2 @ 145 lbs

6

Amy
McDaniel

4:30 PM CrossFit

3 x 2 @ 135 lbs

6

Lacy
McKinley

5:30 PM CrossFit

3 x 2 @ 135 lbs

everything felt heavy AF

6

Emily
Werner

5:30 PM CrossFit

1 x 2 @ 135 lbs

6

Katie
Brookes

8:30 AM CrossFit

1 x 2 @ 135 lbs

7

Jennifer
Wiltshire

5:00 AM CrossFit

3 x 2 @ 125 lbs

7

Bell
Masili

5:00 AM CrossFit

1 x 2 @ 125 lbs

7

Carmen
Thompson

5:30 PM CrossFit

1 x 2 @ 125 lbs

7

Codi
Ready

8:30 AM CrossFit

1 x 2 @ 125 lbs

7

Crystal
Berry🫐

6:00 AM CrossFit

1 x 2 @ 125 lbs

7

Samantha
Trahan

5:00 AM CrossFit

1 x 2 @ 125 lbs

8

Victoria
Canon

4:30 PM CrossFit

2 x 2 @ 115 lbs

8

Danielle
O'Connor

5:00 AM CrossFit

1 x 2 @ 115 lbs

8

Margarita
Ayala

6:30 PM CrossFit

1 x 2 @ 115 lbs

9

Hannah
Trahan

5:00 AM CrossFit

3 x 2 @ 95 lbs

10

Lauren
Kuhl

4:30 PM CrossFit

3 x 2 @ 85 lbs

Add more weight next time

11

Jennifer
Trahan

5:00 AM CrossFit

3 x 2 @ 80 lbs

12

Jessica
Cabrera

6:30 PM CrossFit

3 x 2 @ 75 lbs