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Components

Front Squat

Metcon

Metcon

Settings

Workout

10.6.2021

Warm-up

On a 8:00 Clock
3 Sets:
12 Weighted Goblet Squats
12 Alternating Reverse Lunges
1:00 Hollow Hold

Warm-Up

Front Squat Build-up:

1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight

Strength

Front Squat (1)

Front Squat

Metcon (Weight)

9 Sets For Load:

Front Squat
10-5-3-1-1-1-3-5-10

Warm-Up

3 Sets
:30 Groiner Stretch / Side
:30 Couch Stretch / Side

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP - Rounds and Reps)

10min EMOM:
2 Pike Handstand Walks (around box)

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

Whiteboard:

Wednesday, October 06, 2021

Male Clients

1

Dontae
Smiley

12:00 PM CrossFit

1 x 1 @ 335 lbs

1

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 335 lbs

10 lbs off 1 RM

2

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 315 lbs

3

David
Guerra

5:00 am CrossFit

1 x 1 @ 305 lbs

185, 205, 225, 265, 285, 305, 225, 185, 155

4

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 275 lbs

Failed 295

4

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 275 lbs

Failed 295

4

Private

5:00 am CrossFit

1 x 1 @ 275 lbs

5

Sergio
Palazzi

5:00 pm CrossFit

1 x 1 @ 260 lbs

6

Chris
Hahn

12:00 PM CrossFit

1 x 1 @ 255 lbs

6

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 255 lbs

7

John
Curl

6:00 am CrossFit

1 x 1 @ 250 lbs

eric approved

8

Reid
Landry

6:00 pm CrossFit

1 x 1 @ 245 lbs

9

Chase
Key

12:00 PM CrossFit

1 x 1 @ 235 lbs

Failed at 240

9

Daniel
Russell

5:00 pm CrossFit

1 x 1 @ 235 lbs

10

Benjamin
Brown

6:00 pm CrossFit

1 x 1 @ 225 lbs

10

Jason
Pavelka

12:00 PM CrossFit

1 x 1 @ 225 lbs

10

Marco
domingo

6:00 pm CrossFit

1 x 1 @ 225 lbs

10

Nick
Cortes

5:00 pm CrossFit

1 x 1 @ 225 lbs

10

Stoney
Laurel

12:00 PM CrossFit

1 x 1 @ 225 lbs

11

Angel
Lecuona

7:00 am CrossFit

1 x 1 @ 220 lbs

135/ 165 /185/205/215/220/185/165/135

12

Ronen
Nagar

6:00 pm CrossFit

1 x 1 @ 215 lbs

13

Jimmy
Fougerouss

5:00 pm CrossFit

1 x 1 @ 205 lbs

13

Joseph
Pina

CrossFit 7:00 PM

1 x 1 @ 205 lbs

13

Venkatesh
Bandaru

7:00 am CrossFit

1 x 1 @ 205 lbs

14

Eugene
Tsimberg

6:00 pm CrossFit

1 x 1 @ 190 lbs

15

Edvan
Silva

8:00 PM CrossFit

1 x 1 @ 185 lbs

15

Marc
Jones

5:00 am CrossFit

1 x 1 @ 185 lbs

15

Noel
Janacek

6:00 am CrossFit

1 x 1 @ 185 lbs

16

Sudheer
Reddy

5:00 pm CrossFit

1 x 1 @ 180 lbs

17

Eric
Micek

5:00 am CrossFit

1 x 1 @ 175 lbs

17

Rahul
Reddy Thummala

6:00 am CrossFit

1 x 1 @ 175 lbs

17

Vinod
Nutakki

5:00 pm CrossFit

1 x 1 @ 175 lbs

18

Brian
Poulston

6:00 pm CrossFit

1 x 1 @ 165 lbs

18

Hitesh
Patel

5:00 am CrossFit

1 x 1 @ 165 lbs

18

Rocky
Mattela

5:00 pm CrossFit

1 x 1 @ 165 lbs

FAILED 185 :(

19

Niranjan
Sarvi

7:00 am CrossFit

1 x 1 @ 155 lbs

19

Tom
Machness

CrossFit 7:00 PM

1 x 1 @ 155 lbs

20

Ram
Machness

CrossFit 7:00 PM

1 x 1 @ 125 lbs

21

Alex
De Chermont

6:00 am CrossFit

1 x 1 @ 65 lbs

Female Clients

1

Shannon
Poulston

6:00 pm CrossFit

1 x 1 @ 180 lbs

1

titan
chijioke

12:00 PM CrossFit

1 x 1 @ 180 lbs

tried 185#, but just was done. AINT NOTHING IN THE TANK ..LOL. He...

2

Michelle
Purcell

6:00 am CrossFit

1 x 1 @ 165 lbs

No PR (rehab R knee)

3

Sandra
Ortega

CrossFit 7:00 PM

1 x 1 @ 155 lbs

4

Clarissa
Santos

8:00 PM CrossFit

1 x 1 @ 145 lbs

5

Stacey
Davis

5:00 am CrossFit

1 x 1 @ 140 lbs

6

Sherika
Johnson

8:00 PM CrossFit

1 x 1 @ 135 lbs

7

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 130 lbs

8

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 115 lbs

8

Luz
Perez

6:00 pm CrossFit

1 x 1 @ 115 lbs

9

Cathy
Landry

5:00 pm CrossFit

1 x 1 @ 110 lbs

10

Neelima
Agrawal

5:00 am CrossFit

1 x 1 @ 90 lbs

10

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 90 lbs

11

Shivani
Patel

12:00 PM CrossFit

1 x 1 @ 85 lbs

12

Claudia
Travers

5:00 pm CrossFit

1 x 1 @ 80 lbs