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Front Squat

Metcon

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Workout

1.14.20

Happy Birthday Tom Barber!

Warm Up
400m Jog
20 Air Squats

Front Squat ( Every 2min x 6, 4 Front Squats @ 80%)

Take 10 minutes and Build up to 80% and then do all 6 sets at that weight

Metcon (AMRAP - Rounds)

Every 6min x 4

400m Run
20 Front Rack Lunges
20 KBS

This Sprint style metcon is leg intensive. Go light on your barbell so you arent walking like a baby Giraffe tomorrow. Go heavier on the KB so you need to break them up in 2 sets

Cool Down
Foam roll or barbell mash sore muscles

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

Whiteboard:

Tuesday, January 14, 2020

Male Clients

1

Chris
Godfrey

11:45 AM CrossFit

6 x 4 @ 225 lbs

2

Dylan
Placher

5:30 pm CrossFit

6 x 4 @ 208 lbs

3

Costa
Poulias

8:00 am CrossFit

6 x 4 @ 205 lbs

3

Mike
Kumbat

8:00 am CrossFit

6 x 4 @ 205 lbs

4

Andy
Hengstebeck

11:45 AM CrossFit

6 x 4 @ 175 lbs

5

Eric
Resman

6:00 am CrossFit

5 x 4 @ 225 lbs

Female Clients

1

Jean
Schumacher

6:00 am CrossFit

6 x 4 @ 175 lbs

2

Kelly
Stakely

8:00 am CrossFit

6 x 4 @ 145 lbs

3

Katie
Foiles

6:00 am CrossFit

6 x 4 @ 135 lbs

2x 4 @ 140#

4

Gwen
Catt

8:00 am CrossFit

6 x 4 @ 120 lbs

5

Rihannan
mcclelland

6:00 am CrossFit

6 x 4 @ 115 lbs

6

Brittany
Whaley

11:45 AM CrossFit

6 x 4 @ 105 lbs

7

Ashley
Mandeville

Open Gym

6 x 4 @ 95 lbs

7

Lori
Bevins

6:00 am CrossFit

6 x 4 @ 95 lbs

7

MC
Heller

4:30 pm CrossFit

6 x 4 @ 95 lbs

8

Laura
Paradiso

6:00 am CrossFit

6 x 4 @ 85 lbs

8

Marilyn
Stein

8:00 am CrossFit

6 x 4 @ 85 lbs