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Components

Front Squat

Hang Power Clean

Metcon

Settings

Workout

CF11/29/21

Strength

Week 3 of 5 of our 5x5 Strength

If you used last week as a build up week. Use your heaviest weight this week for all 5 sets. If you did a 5x5 last week add 2.5-5% to all lifts for all sets

Mon: Front Squat & Clean
Tues: Push Press & Pull-ups
Weds: Long Form Cardio
Thurs: Lunge & Snatch
Fri: Deadlift & Bench

Front Squat (5-5-5-5-5)

Hang Power Clean (3-3-3-3-3)

Hang Power Clean

Every 3 Minutes

Metcon (Time)

10-9-8
Hang Squat Cleans 95/65
Burpees over Bar
*1 Min Rest then:
7-6-5
Hang Squat Cleans 135/95
Burpees over Bar
*1 Min Rest then:
4-3-2-1
Hang Squat Cleans 185/125
Burpees over Bar

14 Minute Time Cap

Use no more than 60,75&90% of power cleans from earlier portion

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

Whiteboard:

Monday, November 29, 2021

Male Clients

1

Yaneer
Escappa

CrossFit: 4:00 PM

5 x 5 @ 245 lbs

225-235-245-245-245

2

joseph
tepe

CrossFit: 7:30 AM

5 x 5 @ 225 lbs

3

Danny
Bazan

CrossFit: 7:00 PM

5 x 5 @ 185 lbs

Last 2 sets

3

Edgar
Hernandez

CrossFit: 12:00 PM

5 x 5 @ 185 lbs

3

Keith
Perry

CrossFit: 7:30 AM

5 x 5 @ 185 lbs

3

Lucas
Gunther

CrossFit: 7:30 AM

5 x 5 @ 185 lbs

All sets

3

Vance
Smith

CrossFit: 12:00 PM

5 x 5 @ 185 lbs

4

Jordan
Brill

CrossFit: 5:30 PM

5 x 5 @ 175 lbs

5

Alexander
Stabler

CrossFit: 7:30 AM

5 x 5 @ 170 lbs

6

Cody
Johnson

CrossFit: 9:00 AM

5 x 5 @ 165 lbs

6

Grant
Norris-Jones

CrossFit: 5:30 PM

5 x 5 @ 165 lbs

7

Frank
Fuentes

CrossFit: 5:30 PM

5 x 5 @ 155 lbs

7

Steve
Fair

Open Gym 10:00A-12:00P

5 x 5 @ 155 lbs

8

Eric
Linares

CrossFit: 6:00 AM

5 x 5 @ 145 lbs

8

michael
fair

Open Gym 10:00A-12:00P

5 x 5 @ 145 lbs

9

Ryan
Taylor

CrossFit: 12:00 PM

5 x 5 @ 135 lbs

10

Cristian
Vasquez

CrossFit: 5:30 PM

4 x 5 @ 165 lbs

Female Clients

1

Cheyenne
Lara

CrossFit: 12:00 PM

5 x 5 @ 155 lbs

All sets

1

Olivia
Dow

CrossFit: 4:00 PM

5 x 5 @ 155 lbs

2

Chloe
Dilling

CrossFit: 7:30 AM

5 x 5 @ 145 lbs

2

Julia
Gongora

CrossFit: 7:00 PM

5 x 5 @ 145 lbs

2

Mariela
Ramos

CrossFit: 6:00 AM

5 x 5 @ 145 lbs

2

Stephanie
Sawicki

CrossFit: 6:00 AM

5 x 5 @ 145 lbs

3

Taylor
Connor

CrossFit: 12:00 PM

5 x 5 @ 135 lbs

4

KT
Forrest

CrossFit: 12:00 PM

5 x 5 @ 125 lbs

5

Alicia
coro

CrossFit: 12:00 PM

5 x 5 @ 115 lbs

Last round did 105 🥲

6

Liliana
Madrigal

CrossFit: 7:00 PM

5 x 5 @ 100 lbs

7

Jennifer
Hailey

CrossFit: 6:00 AM

5 x 5 @ 95 lbs

8

Carissa
Piazza

CrossFit: 9:00 AM

5 x 5 @ 85 lbs

9

Ashley
Cole

CrossFit: 7:00 PM

5 x 5 @ 65 lbs

10

antonia
mcnamara

CrossFit: 9:00 AM

2 x 5 @ 65 lbs