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Front Squat

Metcon

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Workout

The only person you are destined to become is the person you decide to be.¨ – Ralph Waldo Emerson

Prehab

12 Banded Clam Shell (6 each side)
12 Star T Plank Rotation (6 each side)
2 Rounds

-A1): Front Squat (3x15+ @40% Tempo 21x1)

Front Squat

-A2) Side Plank Hold 3x30sec (each side)

WOD: Metcon (Time)

3 Rounds for Time
10 Calorie Row
20 Wall Balls (20lb/14lb 14lb/8lb)
10 Box Step ups (with the medball) 24"/20"
20 Double Under
15min Cap

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Whiteboard:

Monday, November 22, 2021

Male Clients

1

Milko
Rakela

5:15 PM CrossFit

3 x 15 @ 135 lbs

2

Luis
Padilla

6:00 AM CrossFit

3 x 15 @ 120 lbs

3

Malik
Grove

6:15 PM CrossFit

3 x 15 @ 115 lbs

4

RONNY
COHEN

6:00 AM CrossFit

3 x 15 @ 105 lbs

Broke last 2 sets 9/6

5

Pablo
Ospina

6:00 AM CrossFit

3 x 17 @ 95 lbs

5

Michael
Sueing

7:00 AM CrossFit

3 x 15 @ 95 lbs

5

Pedro
Alvarez

5:15 PM CrossFit

3 x 15 @ 95 lbs

6

Shmuel
Hazan

8:00 AM CrossFit

3 x 15 @ 85 lbs

Female Clients

1

Kari
miranda

6:15 PM CrossFit

3 x 15 @ 105 lbs

2

Bonnie
Leung

7:15 PM CrossFit

3 x 15 @ 95 lbs

3

Jesenia
Davila

6:00 AM CrossFit

3 x 15 @ 79 lbs

4

Chandra
Pena

9:00 AM CrossFit

3 x 15 @ 75 lbs

4

Hindy
Hazan

8:00 AM CrossFit

3 x 15 @ 75 lbs

5

Michelle
HALL

6:00 AM CrossFit

3 x 15 @ 70 lbs

5

Sarah
Wilson

6:00 AM CrossFit

3 x 15 @ 70 lbs

6

Daniela
Calzadilla

6:00 AM CrossFit

3 x 15 @ 65 lbs

6

lamiaa
boukoumjih

9:00 AM CrossFit

3 x 15 @ 65 lbs

7

Diana
Sanchez

6:15 PM CrossFit

3 x 15 @ 55 lbs

7

karen
castillo

7:15 PM CrossFit

3 x 15 @ 55 lbs

55-75lbs

7

Shantal
Mendoza

6:15 PM CrossFit

3 x 15 @ 55 lbs

8

desiree
garcia

5:15 PM CrossFit

3 x 15 @ 35 lbs

9

Brenda
Ferrer

7:15 PM CrossFit

3 x 15 @ 0 lbs