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Components

Front Squat

Metcon

Settings

Workout

9/25/19

Weightlifting

Front Squat

Front Squat

On the 2:00 x 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%

Rounds begin on the 0:00 - 2:00 - 4:00 - 6:00 - and 8:00
Percentages are based off your 1RM Front Squat
Log your set of 2 at 84%

Metcon

Metcon (Time)

ADV RX
3 Rounds:
30/20 Calorie Row
15 C2B

Directly Into...

3 Rounds:
15 Devil's Presses (50's/35's)
15 Double DB Thrusters (50's/35's)

RX
3 Rounds:
30/20 Calorie Row
15 C2B

Directly Into...

3 Rounds:
20 Alternating DB Snatch (50/35)
15 Thrusters (95/65)

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

Whiteboard:

Wednesday, September 25, 2019

Male Clients

1

Dane
Sonnenberg

6:30 PM CrossFit

1 x 2 @ 275 lbs

1

Jeff
Peck

6:30 PM CrossFit

1 x 2 @ 275 lbs

1

Kyle
Baker

5:30 AM CrossFit

1 x 2 @ 275 lbs

2

Brandon
Hedrick

5:30 AM CrossFit

1 x 2 @ 245 lbs

2

Stephen
Kent

5:30 AM CrossFit

1 x 2 @ 245 lbs

3

Todd
Mehrmann

5:30 PM CrossFit

1 x 2 @ 240 lbs

4

Colby
Wollak

12:00 PM CrossFit

1 x 4 @ 235 lbs

failed 295

5

Kenny
Hastings

6:30 PM CrossFit

1 x 2 @ 225 lbs

6

Johnny
Quilla

4:00 PM CrossFit

1 x 2 @ 205 lbs

6

Phil
Lachapelle

5:30 PM CrossFit

1 x 2 @ 205 lbs

175,195,205,195,175

7

Brent
Miller

8:30AM CrossFit Class

1 x 2 @ 195 lbs

7

Scotty
In Route

8:30AM CrossFit Class

1 x 2 @ 195 lbs

8

Evan
Mason

4:00 PM CrossFit

1 x 2 @ 185 lbs

8

Jason
Leach

12:00 PM CrossFit

1 x 2 @ 185 lbs

9

Jay
Parkhurst

5:30 PM CrossFit

1 x 2 @ 175 lbs

10

Daniel
Leatherman

5:30 AM CrossFit

1 x 2 @ 165 lbs

10

Derek
Halford

6:30 AM CrossFit

1 x 2 @ 165 lbs

11

Brad
Topper

5:30 PM CrossFit

1 x 2 @ 155 lbs

11

Jim
Tuttle

6:30 AM CrossFit

1 x 2 @ 155 lbs

11

Josh
Roberts

5:30 PM CrossFit

1 x 2 @ 155 lbs

11

King
of Verdict ...

12:00 PM CrossFit

1 x 2 @ 155 lbs

12

Ken
Buckstad

5:30 AM CrossFit

1 x 2 @ 145 lbs

13

Dan
Griffith

4:00 PM CrossFit

1 x 2 @ 135 lbs

13

Jonathan
Austin

8:30AM CrossFit Class

1 x 2 @ 135 lbs

14

Noah
Pinto

4:00 PM CrossFit

1 x 2 @ 130 lbs

15

Bernard
Tripp

6:30 AM CrossFit

1 x 2 @ 125 lbs

15

Jonah
Johnston

4:00 PM CrossFit

1 x 2 @ 125 lbs

16

Joey
Hager

5:30 AM CrossFit

1 x 2 @ 115 lbs

16

Paul
Rafferty

5:30 AM CrossFit

1 x 2 @ 115 lbs

17

DREW
COLLINS

5:30 PM CrossFit

1 x 2 @ 95 lbs

18

GRIFFIN
PARKHURST

5:30 PM CrossFit

1 x 2 @ 35 lbs

19

Aron
Gibson

4:00 PM CrossFit

5 x 2 @ 0 lbs

85lb

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 185 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

1 x 2 @ 170 lbs

3

Alyson
Knight

5:30 PM CrossFit

1 x 2 @ 165 lbs

4

Teeter
Miller

5:30 PM CrossFit

1 x 2 @ 125 lbs

5

Leslie
Auton

6:30 AM CrossFit

1 x 2 @ 115 lbs

5

Rhonda
Halford

6:30 AM CrossFit

1 x 2 @ 115 lbs

6

Angie
Clayton

9:30 AM CrossFit

1 x 2 @ 105 lbs

6

Jennifer
Taylor

8:30AM CrossFit Class

1 x 2 @ 105 lbs

7

Emma
Mason

4:00 PM CrossFit

1 x 2 @ 100 lbs

8

Kate
Conrad

5:30 AM CrossFit

1 x 2 @ 95 lbs

8

Lauran
Stump

5:30 AM CrossFit

1 x 2 @ 95 lbs

8

Shannon
Fichter

5:30 AM CrossFit

1 x 2 @ 95 lbs

9

Rebecca
Karner

12:00 PM CrossFit

1 x 2 @ 90 lbs

10

Alyssa
Baker

5:30 PM CrossFit

1 x 2 @ 85 lbs

11

Allison
Farar

4:00 PM CrossFit

1 x 2 @ 75 lbs

12

Cindy
Mustian

8:30AM CrossFit Class

1 x 2 @ 60 lbs

13

Amy
Clinton

9:30 AM CrossFit

1 x 4 @ 55 lbs

13

Mary
Rafferty

5:30 AM CrossFit

1 x 2 @ 55 lbs

14

Eva
Lachapelle

5:30 PM CrossFit

1 x 2 @ 0 lbs

14

Jenn
Warcola

9:30 AM CrossFit

1 x 2 @ 0 lbs

bench press - 6X5 @65