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Tempo Front Squat

Metcon

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Workout

11/22/19

Weightlifting

Tempo Front Squat

On the Minute x 9:
1 Tempo Front Squat

Tempo:
• 5 Seconds Down
• 2 Second Pause
• Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

• Working on strength and positioning
• Work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)
• This is week 1 of 2 for this progression
• The goal is to stick to the tempo on each set.
• The tempo is ultimately more important than the weight on the bar - so adjust as needed to stick to the pace

Metcon

Metcon (AMRAP - Reps)

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating DB Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm DB Hang Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

Alternate every 5 reps on the C&J

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

Whiteboard:

Friday, November 22, 2019

Male Clients

1

Jeff
Peck

8:30AM CrossFit Class

1 x 3 @ 260 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 3 @ 225 lbs

3

Brandon
Hedrick

5:30 AM CrossFit

1 x 3 @ 205 lbs

4

Alto
Shambles

8:30AM CrossFit Class

1 x 3 @ 195 lbs

4

Todd
Mehrmann

8:30AM CrossFit Class

1 x 3 @ 195 lbs

5

Josh
Roberts

4:00 PM CrossFit

1 x 3 @ 185 lbs

6

Brent
Miller

8:30AM CrossFit Class

1 x 3 @ 175 lbs

6

Eric
Olinger

12:00 PM CrossFit

1 x 3 @ 175 lbs

6

Hap
Clayton

8:30AM CrossFit Class

1 x 3 @ 175 lbs

6

Stephen
Kent

5:30 AM CrossFit

1 x 3 @ 175 lbs

7

Bob
Swadley

12:00 PM CrossFit

1 x 3 @ 165 lbs

8

Jim
Tuttle

6:30 AM CrossFit

1 x 3 @ 155 lbs

8

Johnny
Quilla

8:30AM CrossFit Class

1 x 3 @ 155 lbs

9

David
Fero

9:30 AM CrossFit

1 x 3 @ 135 lbs

9

wesley
wilson

9:30 AM CrossFit

1 x 3 @ 135 lbs

10

Bernard
Tripp

6:30 AM CrossFit

1 x 3 @ 125 lbs

11

Mike
Alfred

5:30 AM CrossFit

1 x 3 @ 115 lbs

12

Paul
Rafferty

5:30 AM CrossFit

1 x 3 @ 95 lbs

13

Chris
Hemrick

8:30AM CrossFit Class

1 x 3 @ 85 lbs

14

Willie
Dann

8:30AM CrossFit Class

1 x 3 @ 0 lbs

willie fit

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

1 x 3 @ 185 lbs

2

Teeter
Miller

8:30AM CrossFit Class

1 x 3 @ 120 lbs

3

Katie
Tuttle

9:30 AM CrossFit

1 x 3 @ 115 lbs

3

Mary
Mason

8:30AM CrossFit Class

1 x 3 @ 115 lbs

3

Myra
Harmon

8:30AM CrossFit Class

1 x 3 @ 115 lbs

4

Jenn
Warcola

9:30 AM CrossFit

1 x 3 @ 105 lbs

4

Jennifer
Eckard

9:30 AM CrossFit

1 x 3 @ 105 lbs

5

Jacki
Collins

9:30 AM CrossFit

1 x 3 @ 95 lbs

5

Rebecca
Karner

12:00 PM CrossFit

1 x 3 @ 95 lbs

6

Hillary
Ledford

9:30 AM CrossFit

1 x 3 @ 85 lbs

6

Kiersten
Palmer

9:30 AM CrossFit

1 x 3 @ 85 lbs

6

Maddy
Fero

6:30 AM CrossFit

1 x 3 @ 85 lbs

7

Allison
Farar

4:00 PM CrossFit

1 x 3 @ 75 lbs

8

Amy
Clinton

9:30 AM CrossFit

1 x 3 @ 55 lbs

9

Cindy
Mustian

8:30AM CrossFit Class

1 x 3 @ 50 lbs