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Components

Front Squat

Metcon

Settings

Workout

11.13.19

Warm Up
50 Dubs or 100 singles
25 Air Squats

Front Squat (2 Squats Every 90sec x 5)

Front Squats

Build up to 80%+ then use same weight across all sets

Metcon (Time)

For Time(15min CAP)

10-20-30-40-50
DB Snatch
15 Box Jump Overs between rounds

Coach Tip* Move a moderate DB in this Sprint metcon. The box jump overs are meant to get your heart rate elevated, try and move as quickly as possible through these. Big sets will prove to be successful in this metcon, push yourself and watch as you grow. PURSUE YOUR LEGEND!

Cool Down
Coach led stretches

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

Whiteboard:

Wednesday, November 13, 2019

Male Clients

1

Dylan
Placher

5:30 pm CrossFit

5 x 2 @ 225 lbs

1

Eric
Resman

6:00 am CrossFit

5 x 2 @ 225 lbs

1

Joe
Guyette

11:45 AM CrossFit

5 x 2 @ 225 lbs

2

Bobby
Fuentes

8:00 am CrossFit

5 x 2 @ 215 lbs

3

Costa
Poulias

8:00 am CrossFit

5 x 2 @ 205 lbs

4

Andy
Hengstebeck

4:30 pm CrossFit

5 x 2 @ 185 lbs

4

Kevin
Potter

11:45 AM CrossFit

5 x 2 @ 185 lbs

5

Diego
Mateo

6:00 am CrossFit

5 x 2 @ 175 lbs

Female Clients

1

Lynsey
Hathcock

6:00 am CrossFit

5 x 2 @ 225 lbs

2

Jean
Schumacher

6:00 am CrossFit

5 x 2 @ 185 lbs

3

Kelly
Stakely

8:00 am CrossFit

5 x 2 @ 145 lbs

4

Jessica
Wise

5:30 pm CrossFit

5 x 2 @ 135 lbs

5

Gwen
Catt

4:30 pm CrossFit

5 x 2 @ 115 lbs

5

MC
Heller

11:45 AM CrossFit

5 x 2 @ 115 lbs

5

Rihannan
mcclelland

6:00 am CrossFit

5 x 2 @ 115 lbs

6

Marilyn
Stein

8:00 am CrossFit

5 x 2 @ 80 lbs

7

Jacqui
Fuentes

8:00 am CrossFit

5 x 2 @ 75 lbs

7

Nancy
Finch

8:00 am CrossFit

5 x 2 @ 75 lbs

8

Mary
McLearn

8:00 am CrossFit

5 x 2 @ 65 lbs

9

Leanne
Flama

5:30 pm CrossFit

5 x 2 @ 45 lbs