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Components

Front Squat

Metcon

Settings

Workout

“Do one thing every day that scares you.”― Eleanor Roosevelt

Prehab

15 Supinated Hip Extension
50ft Banded Monster Walk
X2

A1): Front Squat (3x10 @60%-65% Tempo 21x1 )

Front Squat

-A2) Banded Kettlebell Deadlift 3x10 Tempo 21x1

WOD: Metcon (AMRAP - Rounds and Reps)

4 Rounds AMRAP 3min
4 Devil’s Press
6 toe to Bar
24 Double Unders
Rest 1min between rounds
50lb/35lb 35lb/25lb 25lb/15lb

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

Whiteboard:

Monday, December 06, 2021

Male Clients

1

Luis
Padilla

6:00 AM CrossFit

3 x 10 @ 165 lbs

2

Juan
Betancur

9:00 AM CrossFit

3 x 10 @ 155 lbs

2

Malik
Grove

5:15 PM CrossFit

3 x 10 @ 155 lbs

3

Michael
Sueing

5:15 PM CrossFit

3 x 10 @ 145 lbs

3

Pablo
Ospina

7:00 AM CrossFit

3 x 10 @ 145 lbs

4

Euris
Castillo

7:15 PM CrossFit

3 x 10 @ 135 lbs

4

RONNY
COHEN

6:00 AM CrossFit

3 x 10 @ 135 lbs

4

Thomas
Dougherty

6:00 AM CrossFit

3 x 10 @ 135 lbs

5

Shmuel
Hazan

8:00 AM CrossFit

3 x 10 @ 115 lbs

6

Jeancarlos
Reyes

5:15 PM CrossFit

3 x 10 @ 95 lbs

Recovery

7

Eduardo
Levi

5:15 PM CrossFit

3 x 10 @ 35 lbs

8

Juanchi
Gonzalez

6:15 PM CrossFit

3 x 10 @ 0 lbs

Female Clients

1

Jesenia
Davila

6:00 AM CrossFit

3 x 10 @ 105 lbs

2

Chandra
Pena

9:00 AM CrossFit

3 x 10 @ 100 lbs

85,95,100

3

Coinncy
Pascal

7:15 PM CrossFit

3 x 10 @ 95 lbs

3

karen
castillo

9:00 AM CrossFit

3 x 10 @ 95 lbs

55-75-95

3

Michelle
HALL

6:00 AM CrossFit

3 x 10 @ 95 lbs

3

Sarah
Wilson

8:00 AM CrossFit

3 x 10 @ 95 lbs

4

Kari
miranda

9:00 AM CrossFit

3 x 10 @ 90 lbs

5

Diana
Sanchez

6:15 PM CrossFit

3 x 10 @ 65 lbs