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Components
Front Squat
Metcon
Settings
Location
(All)
CrossFit Armed
Program
Armed Build and Motor
CrossFit
Mayhem Affiliate - Bodybuilding
Personal Training
Personal Training 30 min
Date
Workout
Friday - 09/30/22 - CrossFit Armed
Class
(All)
CrossFit: 6:00 AM
CrossFit: 7:00 AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 5:15 PM
CrossFit: 6:15 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
15 (8/7)
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
video library
.
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
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