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Front Squat

Metcon

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Workout

Monday WOD

Front Squat (4 x 4 front squats + 8 back squats at 70% of FS )

Front Squat

Complete 4 sets of 4 front squats + 8 back squats at 70% of your front squat max.

Focus on perfect form, and speed out of the bottom.

Metcon (Time)

7 rounds of:

10 dumbbell power snatches 50/35#
10 lateral burpees over dumbbell

Rest exactly 1:00 between rounds

**score is the time on the clock when you finish your final round.

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

Whiteboard:

Monday, November 18, 2019

Male Clients

1

Private

4:30 PM CrossFit

4 x 4 @ 245 lbs

2

Brandon
Henry

7:30 PM CrossFit

4 x 4 @ 225 lbs

3

AJ
Ross

6:00 AM CrossFit

4 x 4 @ 205 lbs

4

Erik
Manning

5:30 PM CrossFit

4 x 4 @ 165 lbs

5

Chris
Lenox

10:00 AM CrossFit

4 x 4 @ 155 lbs

5

Tim
Gaddis

10:00 AM CrossFit

4 x 4 @ 155 lbs

6

Aiden
Bryant

5:30 PM CrossFit

4 x 4 @ 150 lbs

6

Chris
Bryant

5:30 PM CrossFit

4 x 4 @ 150 lbs

6

James
Gillespie

5:30 PM CrossFit

4 x 4 @ 150 lbs

need to go heavier

7

Jason
Jones

4:30 PM CrossFit

4 x 4 @ 145 lbs

7

Mike
McCleery

6:00 AM CrossFit

4 x 4 @ 145 lbs

8

Chris
Davis

10:00 AM CrossFit

4 x 4 @ 135 lbs

8

Dave
Lombardo

5:00 AM CrossFit

4 x 4 @ 135 lbs

8

Harris
Frank

5:00 AM CrossFit

4 x 4 @ 135 lbs

1 set at 165

9

Austin
Ingram

5:30 PM CrossFit

4 x 4 @ 125 lbs

9

Mike
Witt

4:30 PM CrossFit

4 x 4 @ 125 lbs

9

Robin
Gautham Mu ...

7:30 PM CrossFit

4 x 4 @ 125 lbs

9

Syed
Ali

7:30 PM CrossFit

4 x 4 @ 125 lbs

10

Robert
Meredith Jr

10:00 AM CrossFit

4 x 4 @ 115 lbs

11

David
Johnson

8:00 AM CrossFit

4 x 4 @ 105 lbs

12

Brent
Curtis

5:30 PM CrossFit

4 x 4 @ 95 lbs

115 lb last set

13

Johny
Mathur

Drive Thru

4 x 4 @ 85 lbs

At office gym around 7pm

14

Jeff
Davis

4:30 PM CrossFit

4 x 4 @ 75 lbs

15

Wallis
Shoppy

5:00 AM CrossFit

2 x 4 @ 135 lbs

1@95,1@125, 2@135

Female Clients

1

Victoria
Duncan

5:00 AM CrossFit

4 x 4 @ 135 lbs

2

Andrea
Bauer

8:00 AM CrossFit

4 x 4 @ 105 lbs

2

Monica
Dingler

8:00 AM CrossFit

4 x 4 @ 105 lbs

3

Brenda
Miller

8:00 AM CrossFit

4 x 4 @ 100 lbs

4

Allison
Elliott

5:00 AM CrossFit

4 x 4 @ 95 lbs

4

Florisa
Acosta

8:00 AM CrossFit

4 x 4 @ 95 lbs

5

Jessyca
Doty

4:30 PM CrossFit

4 x 4 @ 90 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

4 x 4 @ 85 lbs

6

Linnet
Orbe

6:00 AM CrossFit

4 x 4 @ 85 lbs

6

Lori
Adkins

5:00 AM CrossFit

4 x 4 @ 85 lbs

7

Jen
Thompson

5:30 PM CrossFit

4 x 4 @ 80 lbs

7

Lissy
Cowdery

5:30 PM CrossFit

4 x 4 @ 80 lbs

8

Jessica
Cowell

7:30 PM CrossFit

4 x 4 @ 75 lbs

8

Vanessa
Cordova

7:30 PM CrossFit

4 x 4 @ 75 lbs

9

Amy
Linton

10:00 AM CrossFit

4 x 4 @ 70 lbs

9

Ann
Blaum

10:00 AM CrossFit

4 x 4 @ 70 lbs

10

Lisa
Rodriguez ...

7:30 PM CrossFit

4 x 4 @ 65 lbs

11

Holly
Roberts

6:00 AM CrossFit

4 x 4 @ 60 lbs

11

Julia
Hodge

6:00 AM CrossFit

4 x 4 @ 60 lbs

12

Dawn
Galante

6:00 AM CrossFit

4 x 4 @ 55 lbs

12

Jaylyn
Carver

4:30 PM CrossFit

4 x 4 @ 55 lbs

12

Mayra
Jones

5:30 PM CrossFit

4 x 4 @ 55 lbs

12

Michelle
Gillespie

8:00 AM CrossFit

4 x 4 @ 55 lbs

Saving my legs for work :)

12

Paulina
Dudkiewicz

5:30 PM CrossFit

4 x 4 @ 55 lbs

12

Rachel
Bard

4:30 PM CrossFit

4 x 4 @ 55 lbs

13

Natalie
Cosson

5:30 PM CrossFit

4 x 4 @ 45 lbs

14

Brianna
Doty

4:30 PM CrossFit

3 x 4 @ 110 lbs

14

Terry
VanHoy

6:00 AM CrossFit

2 x 5 @ 55 lbs

14

Alison
Dickens

5:30 PM CrossFit

2 x 4 @ 70 lbs