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Front Squat

Metcon

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Workout

30January2017

Karen, Elise, Joni, Amber, Ninette,

Warm-up

Warm Up # 1 (Jump Rope)

2 Rounds of:

2 Min. Jump Rope
10 x Slow Deep Air Squats
10 x Slow Strict Press (PVC/Bar)
10 x Lunging Dislocates
10 x Sit Ups

Strength & Skill

Front Squat (15 min build to 1rm)

Front Squat

Metcon

Metcon (Time)

For Time:
Alternating movements
10-9-8-7-6-5-4-3-2-1 reps
70% 1rm Front Squat
1-2-3-4-5-6-7-8-9-10 reps
Handstand Push-ups

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

Whiteboard:

Monday, January 30, 2017

Clients:

Clients

1

Dustin
Allison

5:00 PM CrossFit

1 x 1 @ 335 lbs

2

Gary
Hilligoss

9:30 AM CrossFit

1 x 1 @ 265 lbs

3

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 245 lbs

3

Kyle
Hardy

5:00 PM CrossFit

1 x 1 @ 245 lbs

4

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 225 lbs

5

Colin
Wright

4:00 PM CrossFit

1 x 1 @ 205 lbs

5

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 205 lbs

6

Kyle
Schreiber

6:00 AM CrossFit

1 x 1 @ 175 lbs

6

Melisa
Self

5:00 PM CrossFit

1 x 1 @ 175 lbs

7

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 165 lbs

7

Ninette
Campbell

4:00 PM CrossFit

1 x 1 @ 165 lbs

8

Elise
Hodges

6:00 PM CrossFit

1 x 1 @ 155 lbs

8

Karen
Shebik

4:00 PM CrossFit

1 x 1 @ 155 lbs

8

Laura
Priaulx

4:00 PM CrossFit

1 x 1 @ 155 lbs

9

Jim
Welch

6:00 PM CrossFit

1 x 1 @ 145 lbs

9

Jonelle
Harris

5:00 PM CrossFit

1 x 1 @ 145 lbs

10

Bob
Portell

6:00 PM CrossFit

1 x 2 @ 125 lbs

10

Alexa
Joly

6:00 AM CrossFit

1 x 1 @ 125 lbs

11

Carolyn
Johnson

6:00 AM CrossFit

1 x 1 @ 115 lbs

11

Mia
Mudd

4:00 PM CrossFit

1 x 1 @ 115 lbs

12

Kimberly
Fleming

6:00 PM CrossFit

1 x 1 @ 85 lbs