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Components

Tempo Front Squats

Metcon

Settings

Workout

Tuesday

Strength

A: Tempo Front Squats (4 sets of 4 reps )

3-4 seconds down, 1 second up

climbing starting at 70%

Metcon

B: Metcon (Time)

Rx =
for time:
21 squat cleans (115/75)
21 pull-ups
15 squat cleans (115/75)
15 chest-to-bar pull-ups
9 squat cleans (115/75)
9 bar muscle ups

Rx+ =
for time:
21 squat cleans (155/105)
42 pull-ups
15 squat cleans (155/105)
30 chest-to-bar pull-ups
9 squat cleans (155/105)
18 bar muscle ups

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

Whiteboard:

Tuesday, October 26, 2021

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 4 @ 315 lbs

2

Hunter
Brayton

CrossFit: 5:00 AM

1 x 4 @ 245 lbs

3

Adam
Cole

CrossFit: 12:00 PM

1 x 4 @ 215 lbs

4

Private

CrossFit: 6:00 AM

2 x 4 @ 205 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

1 x 4 @ 205 lbs

5

Derek
Odom

Open Gym

1 x 4 @ 185 lbs

5

Jesse
Cook

Open Gym

1 x 4 @ 185 lbs

5

Private

CrossFit: 5:00 AM

1 x 4 @ 185 lbs

5

John
Mullen

CrossFit: 5:00 AM

1 x 4 @ 185 lbs

6

Stowe
Beam

Open Gym

1 x 4 @ 175 lbs

Warm ups: 95/135. Rds: 155(70%)/165/175. Wasn’t feeling 185 for r...

7

BJ
Marsh

CrossFit: 5:00 AM

1 x 4 @ 165 lbs

7

Jonathan
Zinman

Open Gym

1 x 4 @ 165 lbs

7

Jonathon
Loos

Open Gym

1 x 4 @ 165 lbs

8

Johndavid
Storn

CrossFit: 12:00 PM

1 x 4 @ 155 lbs

9

yasser
elhariry

CrossFit: 5:00 AM

1 x 4 @ 125 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 4 @ 175 lbs

2

Taylor
Turner

CrossFit: 5:30 PM

1 x 4 @ 165 lbs

3

Myah
Pease

CrossFit: 5:00 AM

1 x 4 @ 145 lbs

4

Anna
Marsh

CrossFit: 6:00 AM

1 x 4 @ 135 lbs

5

Rachel
Toland

Open Gym

1 x 4 @ 130 lbs

6

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 4 @ 125 lbs

7

Irma
Vlasac

CrossFit: 6:00 AM

1 x 4 @ 105 lbs

8

Melanie
Sinclair

CrossFit: 5:30 PM

1 x 4 @ 93 lbs