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Front Squat

Metcon

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Workout

191227

Weightlifting

Front Squat (5-5-5)

Front Squat

5-5-5
Front Squat*

*Set 1 - 30-40% x 5
Set 2 - 40-50% x 5
Set 3 - 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Weightlifting

Metcon (Time)

FOR TIME
21-15-9
Thruster
Burpees to Target 6"

RX: 75/55
RX+: 95/65

-9:00 Hard Cap-

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Whiteboard:

Friday, December 27, 2019

Male Clients

1

Matthew
Daniels

9:00 AM CrossFit

1 x 5 @ 185 lbs

1

Richard
Andrews

9:00 AM CrossFit

1 x 5 @ 185 lbs

1

ron
hunt

5:00 AM CrossFit

1 x 5 @ 185 lbs

2

Private

6:00 PM CrossFit

1 x 5 @ 170 lbs

3

Aaron
Conger

5:00 AM CrossFit

1 x 5 @ 155 lbs

135, 145, 155

3

Gabriel
Ramos

4:00 PM CrossFit

1 x 5 @ 155 lbs

3

Justin
Rodriguez

9:00 AM CrossFit

1 x 5 @ 155 lbs

4

Robert
Mooney

6:00 PM CrossFit

1 x 5 @ 140 lbs

5

Arshdeep
Singh

6:00 PM CrossFit

1 x 5 @ 120 lbs

6

Bryan
Tolleson

4:00 PM CrossFit

1 x 5 @ 115 lbs

7

Sal
Rueda

6:00 AM CrossFit

1 x 5 @ 105 lbs

8

Cody
Preece

5:00 PM CrossFit

1 x 5 @ 100 lbs

9

John
Savage

6:00 PM CrossFit

1 x 5 @ 95 lbs

10

Manuel
Herrera

4:00 PM CrossFit

1 x 5 @ 80 lbs

10

Saroj
Khanal

6:00 PM CrossFit

1 x 5 @ 80 lbs

Female Clients

1

Precious
Dominguez

9:00 AM CrossFit

1 x 5 @ 175 lbs

2

Cloud
☁️ ramos

5:00 AM CrossFit

1 x 5 @ 125 lbs

3

Jamie
Sutton

4:00 PM CrossFit

1 x 5 @ 105 lbs

3

Nancy
Cruz

6:00 AM CrossFit

1 x 5 @ 105 lbs

4

Danielle
Kellermann

5:00 AM CrossFit

1 x 5 @ 100 lbs

4

Harley
Lewis

5:00 AM CrossFit

1 x 5 @ 100 lbs

5

Ana
Hollins

9:00 AM CrossFit

1 x 5 @ 95 lbs

6

ANGELICA
DELGADO

5:00 AM CrossFit

1 x 5 @ 85 lbs

7

Andrea
Hicks

6:00 AM CrossFit

1 x 5 @ 80 lbs

7

Isabel
Lewis

5:00 PM CrossFit

1 x 5 @ 80 lbs

7

Trudy
Istre

5:00 AM CrossFit

1 x 5 @ 80 lbs

8

Maninder
Kaur

6:00 PM CrossFit

1 x 5 @ 65 lbs