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Paused Front Squat

Helen

Hollow Rocks

Settings

Workout

22Jun2015

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Stretches: Instep, Oly Wall Sit, Squat Dislocates

Weightlifting

Paused Front Squat (5-5-3-3-2-2-1)

Paused Front Squat

**Hold for 2-3 seconds at the bottom of the squat.
**Ensure that the hold is not a rest or disengagement with the lumbar. Keep active with tight inner abdominal pressure & drive out.
**This movement is for training the catch in Cleans.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Homework

Hollow Rocks (70 Reps)

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

Whiteboard:

Monday, June 22, 2015

Clients:

Clients

1

Ross
Ramsey

5:00 PM CrossFit

1 x 1 @ 315 lbs

Had more in me ran out of time.

2

Grant
Burdeau

5:00 PM CrossFit

1 x 1 @ 295 lbs

3

Dusty
Schmidt

9:30 AM CrossFit

1 x 1 @ 275 lbs

4

Anthony
Hodges

5:00 PM CrossFit

1 x 1 @ 265 lbs

4

Micheal
Young

5:00 PM CrossFit

1 x 1 @ 265 lbs

5

Tyler
Murphy

5:00 PM CrossFit

1 x 1 @ 255 lbs

6

Eric
Priaulx

9:30 AM CrossFit

1 x 1 @ 235 lbs

6

Jeff
Greene

9:30 AM CrossFit

1 x 1 @ 235 lbs

7

Aaron
Little

4:00 PM CrossFit

1 x 1 @ 225 lbs

8

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 215 lbs

9

Brian
Burke

6:00 AM CrossFit

1 x 1 @ 205 lbs

9

Dusty
Kerr

6:00 AM CrossFit

1 x 1 @ 205 lbs

10

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 195 lbs

11

Aaron
Emerson

6:00 AM CrossFit

1 x 1 @ 185 lbs

12

Andrew
Stitzel

6:00 AM CrossFit

1 x 1 @ 175 lbs

12

Lane
Forhetz

6:00 PM CrossFit

1 x 1 @ 175 lbs

12

Scott
Dougherty

6:00 PM CrossFit

1 x 1 @ 175 lbs

13

Bayley
Little

4:00 PM CrossFit

1 x 1 @ 155 lbs

14

Breana
Ramsey

6:00 PM CrossFit

1 x 1 @ 145 lbs

14

Ninette
Campbell

6:00 PM CrossFit

1 x 1 @ 145 lbs

15

Elise
Hodges

5:00 PM CrossFit

1 x 1 @ 135 lbs

15

Private

9:30 AM CrossFit

1 x 1 @ 135 lbs

15

Kit
Mackie

9:30 AM CrossFit

1 x 1 @ 135 lbs

35,55,85,105,115,125,135

15

Lauren
Speichinger

9:30 AM CrossFit

1 x 1 @ 135 lbs

15

Mike
Conway

6:00 PM CrossFit

1 x 1 @ 135 lbs

16

Lauren
Lewis

6:00 AM CrossFit

7 x 19 @ 125 lbs

16

Valla
Bethel

9:30 AM CrossFit

1 x 1 @ 125 lbs

35-55-85-105-115-125

17

Amy
McBride

6:00 PM CrossFit

1 x 1 @ 115 lbs

17

Dave
Russell

4:00 PM CrossFit

1 x 1 @ 115 lbs

18

Jonelle
Harris

9:30 AM CrossFit

1 x 1 @ 110 lbs

19

George
Boulware

5:00 PM CrossFit

1 x 1 @ 105 lbs

20

Traci
Kerr

6:00 AM CrossFit

1 x 1 @ 100 lbs

21

Laura
Priaulx

4:00 PM CrossFit

1 x 1 @ 95 lbs

22

Angie
Murphy

5:00 PM CrossFit

1 x 1 @ 90 lbs

23

Kirsten
Dahm

6:00 PM CrossFit

1 x 10 @ 85 lbs

24

Karen
Boulware

5:00 PM CrossFit

1 x 1 @ 65 lbs

24

Kelly
Forhetz

6:00 PM CrossFit

1 x 1 @ 65 lbs

5 x 35 5 x 35 3 x 45 3x45 2 x 55 2 x 65 1 x 65