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Components

Front Squat

Metcon

Settings

Workout

Friday

Warm-up

15 mins

Weightlifting

25 mins

Front Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets

Followed by…

E2MOM for 6 sets
Front Squat x5 @ 80%

Front Squat (6x5 @ 80%)

Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

10 min AMRAP
10 Shoulder to Overhead (Rx+135/95)(95/65)
10 T2B
10 Box Jumps (Rx+ 30/24)(24/20)

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

Whiteboard:

Friday, September 29, 2017

Male Clients

1

Brandon
Shuck

6:00 AM CrossFit

6 x 5 @ 350 lbs

2

Gary
Blount

5:00 PM CrossFit

6 x 5 @ 245 lbs

3

Carlos
Jara

9:00 AM CrossFit

6 x 5 @ 225 lbs

3

Mac
Baker

6:00 PM CrossFit

6 x 5 @ 225 lbs

4

Kason
Davis

5:00 PM CrossFit

6 x 5 @ 205 lbs

4

Samuel
Fitzgerald

11:00 AM CrossFit

6 x 5 @ 205 lbs

220 1st 2 rds.

5

Sam
Bowman

6:00 AM CrossFit

6 x 5 @ 185 lbs

6

Brad
Brodzinski

5:00 PM CrossFit

6 x 5 @ 165 lbs

145x5, 165x3, 175x1

7

Todd
McDaniel

5:00 AM CrossFit

6 x 5 @ 155 lbs

8

Jarrod
Steck

11:00 AM CrossFit

6 x 5 @ 150 lbs

9

Augusto
Benitez

6:00 PM CrossFit

6 x 5 @ 140 lbs

10

Jonathan
Darcey

5:00 PM CrossFit

6 x 5 @ 135 lbs

10

Steve
Schuler

5:00 PM CrossFit

6 x 5 @ 135 lbs

11

Mike
Morelli

5:00 AM CrossFit

6 x 5 @ 130 lbs

12

Chad
Cockerill

6:00 PM CrossFit

6 x 5 @ 115 lbs

13

Mike
Noll

11:00 AM CrossFit

6 x 5 @ 105 lbs

13

Rikki
Bower

5:00 AM CrossFit

6 x 5 @ 105 lbs

35 lbs bar, 2 x 15 lbs ea side, 5 lbs ea side

14

Mike
Hannon

6:00 PM CrossFit

6 x 5 @ 85 lbs

15

Spencer
Jones

6:00 PM CrossFit

5 x 5 @ 275 lbs

4 on set 5 1x5 - 225

15

Cory
McCleaf

6:00 AM CrossFit

4 x 5 @ 250 lbs

3 on set 5 4 on set 6 3 reps for seventh set to get all 30 rep

15

Jake
Jerles

6:00 PM CrossFit

4 x 5 @ 300 lbs

2x4 @300

Female Clients

1

Jen
Schult

5:00 AM CrossFit

6 x 5 @ 165 lbs

2

Amy
Bullock

5:00 PM CrossFit

6 x 5 @ 120 lbs

ewwwww feels soooo weak. wristssssss mid backkkkkk blah

2

Michelle
Shuck

6:00 AM CrossFit

6 x 5 @ 120 lbs

3

Cassie
Steck

11:00 AM CrossFit

6 x 5 @ 115 lbs

4

Jenny
Rosas

9:00 AM CrossFit

6 x 5 @ 100 lbs

4

Page
Hannon

6:00 PM CrossFit

6 x 5 @ 100 lbs

5

Courtney
Schuler

9:00 AM CrossFit

6 x 5 @ 95 lbs

6

Private

5:00 PM CrossFit

6 x 5 @ 85 lbs

6

Fanny
B Roberts

6:00 PM CrossFit

6 x 5 @ 85 lbs

6

Nikki
Kirsch

9:00 AM CrossFit

6 x 5 @ 85 lbs

7

Carmen
Leyton

5:00 AM CrossFit

6 x 5 @ 80 lbs

7

Ivette
Morales

9:00 AM CrossFit

6 x 5 @ 80 lbs

7

Marieta
Stewart

11:00 AM CrossFit

6 x 5 @ 80 lbs

8

Jasmine
Nivens

9:00 AM CrossFit

6 x 5 @ 75 lbs

9

Shannon
Davis

5:00 PM CrossFit

1 x 1 @ 135 lbs