Public Whiteboard

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Components

Tempo Front Squat

Metcon

Settings

Workout

12/13/19

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Weightlifting

Tempo Front Squat

On the Minute x 9:
1 Tempo Front Squat

Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Based off of your 1RM Front Squat

Metcon

Metcon (Time)

30-20-10:
Row Calories
20 Dumbbell Walking Lunge (One Arm Extended)

Directly Into...

5 Devil Presses (50's/35's)
10 Wallballs (30/20)
10 Devil Presses (50's/35's)
20 Wallballs (30/20)
15 Devil Presses (50's/35's)
30 Wallballs (30/20)

Lunges:
---One DB will rest in the front rack, while the other is locked out overhead for the walking lunge
Switch arm position after 10
The back knee should touch the ground and the hips should fully extend at the top of each rep

RX 35/20, 20/14lb wallball

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

Whiteboard:

Friday, December 13, 2019

Male Clients

1

Jeff
Peck

8:30AM CrossFit Class

3 x 1 @ 265 lbs

2

Ryan
Snitker

4:00 PM CrossFit

3 x 1 @ 215 lbs

195/205/215

2

Stephen
Kent

5:30 AM CrossFit

3 x 1 @ 215 lbs

3

Brent
Miller

12:00 PM CrossFit

3 x 1 @ 175 lbs

3

Jason
Leach

12:00 PM CrossFit

3 x 1 @ 175 lbs

4

Alto
Shambles

8:30AM CrossFit Class

3 x 1 @ 165 lbs

4

Darius
Nouri

8:30AM CrossFit Class

3 x 1 @ 165 lbs

4

Hap
Clayton

8:30AM CrossFit Class

3 x 1 @ 165 lbs

4

Jim
Tuttle

9:30 AM CrossFit

3 x 1 @ 165 lbs

4

Lanny
Natoli

4:00 PM CrossFit

3 x 1 @ 165 lbs

5

Johnny
Quilla

8:30AM CrossFit Class

3 x 1 @ 155 lbs

5

Josh
Roberts

5-7pm Open WOD Come When ...

3 x 1 @ 155 lbs

6

David
Fero

12:00 PM CrossFit

3 x 1 @ 145 lbs

6

King
of Verdict ...

4:00 PM CrossFit

3 x 1 @ 145 lbs

7

Eric
Olinger

12:00 PM CrossFit

3 x 1 @ 135 lbs

8

Aron
Gibson

4:00 PM CrossFit

3 x 1 @ 105 lbs

85-95-105

9

Paul
Rafferty

5:30 AM CrossFit

3 x 1 @ 95 lbs

10

Joey
Hager

4:00 PM CrossFit

3 x 1 @ 90 lbs

11

Tommy
Grey

5-7pm Open WOD Come When ...

3 x 1 @ 85 lbs

I know, I know.

12

Zeno
Moore

4:00 PM CrossFit

3 x 1 @ 75 lbs

Female Clients

1

Cambell
Vander Haar

4:00 PM CrossFit

3 x 1 @ 165 lbs

2

Cambell
Vander Haar

4:00 PM CrossFit

3 x 1 @ 145 lbs

3

Teeter
Miller

12:00 PM CrossFit

3 x 1 @ 130 lbs

4

Katie
Tuttle

9:30 AM CrossFit

3 x 1 @ 125 lbs

5

Myra
Harmon

12:00 PM CrossFit

3 x 1 @ 120 lbs

6

Cindy
Orr

8:30AM CrossFit Class

3 x 1 @ 105 lbs

6

Jacki
Collins

9:30 AM CrossFit

3 x 1 @ 105 lbs

6

Jenn
Warcola

8:30AM CrossFit Class

3 x 1 @ 105 lbs

6

Jennifer
Taylor

12:00 PM CrossFit

3 x 1 @ 105 lbs

6

JULIA
SILVA

4:00 PM CrossFit

3 x 1 @ 105 lbs

7

Kiersten
Palmer

9:30 AM CrossFit

3 x 1 @ 90 lbs

8

Allison
Farar

5-7pm Open WOD Come When ...

3 x 1 @ 85 lbs

8

chelsea
snitker

5-7pm Open WOD Come When ...

3 x 1 @ 85 lbs

9

Cindy
Mustian

8:30AM CrossFit Class

3 x 1 @ 55 lbs

Worked on technique

10

Rebecca
Karner

4:00 PM CrossFit

3 x 105 @ 0 lbs