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Front Squat

Metcon

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Workout

Friday - 09/30/22

Strength

Tempo Front Squat

Front Squat (2x6 @22X1, 2x6 @21X1, 1x6 @1111)

Front Squat

Tempo Front Squat*

*First 2x6 Mod / Second 2x6 Mod+ / 1x6 Mod-Heavy.

Week 3 of 9

Metcon (AMRAP - Reps)

EMOM x 16 MINUTES
MIN1 - 15 Front Squats (135/95)| (115/75)|(95/65)
MIN 2 - 1-3 Rope Climbs
MIN 3 - Max Burpees
MIN 4 - Rest

(Score is Total Burpee Reps)

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

Whiteboard:

Friday, September 30, 2022

Male Clients

1

Luis
Padilla

CrossFit: 8:00 AM

5 x 6 @ 185 lbs

4x115, 2x135 2x145, 1x165, 1x185

2

Manny
Torres

CrossFit: 8:00 AM

5 x 6 @ 165 lbs

2x115, 2x135, 1x165

3

Moishy
Lew

CrossFit: 5:15 PM

5 x 6 @ 155 lbs

2x95, 2x135, 1x155

4

Abraham
Zuniga

CrossFit: 9:00 AM

5 x 6 @ 150 lbs

115lbs 2x6, 135lb 1x6, 145lb 1x6, 150lb 1x6

5

Jerry
Quintana

CrossFit: 5:15 PM

5 x 6 @ 135 lbs

95, 115, 135

5

Shmuel
Hazan

CrossFit: 8:00 AM

5 x 6 @ 135 lbs

6

Nico
del Pino

CrossFit: 6:00 AM

5 x 6 @ 115 lbs

7

Pedro
Garcia

CrossFit: 5:15 PM

1 x 6 @ 155 lbs

2x6 135 2x6 145

Female Clients

1

Bonnie
Leung

CrossFit: 6:15 PM

5 x 6 @ 145 lbs

1

karen
castillo

CrossFit: 8:00 AM

5 x 6 @ 145 lbs

2

Natalia
Castano

CrossFit: 6:00 AM

5 x 6 @ 105 lbs

2

Wendy
Valladares

CrossFit: 9:00 AM

5 x 6 @ 105 lbs

Build it up to 105

3

Chavee
Lew

CrossFit: 9:00 AM

5 x 6 @ 85 lbs

3

Mushky
goldberg

CrossFit: 9:00 AM

5 x 6 @ 85 lbs

4

Kari
Miranda

CrossFit: 6:15 PM

1 x 6 @ 105 lbs