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Front Squat

Metcon

Metcon

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Workout

CF - 10/11/21

A:

AMRAP 6
:30 machine work @ 75%
50 ft banded walks
5 elbow rotations
3 front squats

B: Front Squat (1x7 @65% 2x5 @75% 2x3 @80%)

C: Metcon (AMRAP - Rounds and Reps)

8 min amrap:
5 power snatch 75/55
20 DU
5 thruster 75/55
20 DU

D: Metcon (Weight)

Accessory / strength

4 sets:
100' bear hug carry ahap
20 wall ball 20/14
rest :90

Score is sandbag weight

E: Metcon (No Measure)

Bonus Fitness / Cooldown

Core
3 sets:
20 sit up
1:00 elbow plank

Cooldown:
5:00 bike at 65%
couch stretch :30 each
Pigeon stretch :30 each
Seated hamstring stretch 1:00

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

Whiteboard:

Monday, October 11, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

2 x 3 @ 290 lbs

2

Alex
Adkins

5:00 AM CrossFit

2 x 3 @ 275 lbs

225x7, 255x5, 275x3

2

Mark
Miller

6:00 AM CrossFit

2 x 3 @ 275 lbs

3

Jason
Deloney

6:00 PM CrossFit

2 x 3 @ 265 lbs

205/235/265

4

JD
Mason

6:00 PM CrossFit

2 x 3 @ 245 lbs

4

Justin
Schot

4:00 PM CrossFit

2 x 3 @ 245 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

2 x 3 @ 215 lbs

6

Derek
Fecteau

11:30 AM CrossFit

2 x 3 @ 195 lbs

6

Voncha
Reddy

7:00am CrossFit

2 x 3 @ 195 lbs

7

Ben
Hanback

11:30 AM CrossFit

2 x 3 @ 175 lbs

To a box - knee

7

Cory
Rexford

11:30 AM CrossFit

2 x 3 @ 175 lbs

8

Robert
Pullen

11:30 AM CrossFit

2 x 3 @ 165 lbs

Female Clients

1

Marlowe
Hillyer

6:00 AM CrossFit

2 x 3 @ 207.2 lbs

5 @ 195, 7 @ 175 lbs.

2

Maddison
McBurnie

5:00 PM CrossFit

2 x 3 @ 185 lbs

3

Melanie
Velazquez

5:00 PM CrossFit

2 x 3 @ 175 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

2 x 3 @ 165 lbs

5

Camille
Cline

11:30 AM CrossFit

2 x 3 @ 155 lbs

6

Colette
SavageJones

5:00 AM CrossFit

2 x 3 @ 150 lbs

7

Jessica
Dodd

5:00 PM CrossFit

2 x 3 @ 140 lbs

7

Kristina
Moore

5:00 PM CrossFit

2 x 3 @ 140 lbs

7

Suzette
Panton

5:00 AM CrossFit

2 x 3 @ 140 lbs

8

Lauren
Gardner

7:00am CrossFit

2 x 3 @ 135 lbs

8

Tiffiny
Oakley

6:00 PM CrossFit

2 x 3 @ 135 lbs

8

Tori
Tesmer

4:00 PM CrossFit

2 x 3 @ 135 lbs

9

Morgan
Webb

5:00 AM CrossFit

2 x 3 @ 130 lbs

10

Danielle
Frances

6:00 AM CrossFit

2 x 3 @ 115 lbs

11

Private

4:00 PM CrossFit

2 x 3 @ 105 lbs

12

Taylor Marie
Reid

7:00am CrossFit

2 x 3 @ 100 lbs

13

Kaitlyn
Ellis

7:00am CrossFit

2 x 3 @ 90 lbs

14

Nicole
Rieman

11:30 AM CrossFit

2 x 3 @ 30 lbs