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1 1/4 Front Squat

James B

Single Leg Banded Ham ...

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Workout

James B

– Strength: Build to a 1 1/4 Front Squat 3-Rep max over the course of 6 sets. If you’ve performed this one before shoot for a 5-10# PR. – Metcon: Today is a benchmark workout that is intended to push you to your limits. With that said, loading needs to be light. Worry less about redlining and more about challenging yourself with a tough pace.

Warm-up

A:

With a PVC
– 10 Pass Thru + 10 Around the Worlds (5 each direction) + 5 Muscle Snatch from hang + 5 Overhead Squats + 5 Muscle Snatch from below the knee
Then,
Grab barbells and complete:
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Muscle Snatch
6 Front Squats
*Add light weight
3 Power Snatch
6 1 1/4 Front Squats

Strength/Skill

B: 1 1/4 Front Squat (3-3-3-3-3-3. Rest 2:00)

https://www.youtube.com/watch?v=KUTD9Uijj_Q

– Build to a 3RM.

Metcon Prep

C: Metcon (No Measure)

Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s.

Metcon

D: James B (Time)

4 RFT:
15 Power Snatch (75, 55)
15 Burpees Over the Bar

Rx+:(95, 65)
L3: (65, 45)
L2: (55, 35)
L1: (10 Alt. DB Snatch) (10 Regular Burpees)

9:00 Cap

Extra Credit

E: Single Leg Banded Hamstring Curls (AMRAP - Reps)

- https://www.youtube.com/watch?v=3LgsmRBeEaU

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

Whiteboard:

Monday, May 06, 2019

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

1 x 3 @ 275 lbs

1

Joel
Brown

1:00PM CrossFit Group Cla...

1 x 3 @ 275 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 3 @ 255 lbs

1@265lbs

3

Albert
Steed

6:00PM CrossFit Group Cla...

1 x 3 @ 225 lbs

4

John
Pio

5:00PM CrossFit Group Cla...

1 x 3 @ 210 lbs

5

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 3 @ 195 lbs

6

Ryan
Fox

1:00PM CrossFit Group Cla...

6 x 3 @ 185 lbs

6

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 3 @ 185 lbs

7

Brian
Rogers

5:00PM CrossFit Group Cla...

1 x 3 @ 175 lbs

8

Bradley
Farrell

6:00PM CrossFit Group Cla...

6 x 3 @ 165 lbs

8

Bernie
Mowbray

6:00PM CrossFit Group Cla...

3 x 3 @ 165 lbs

(2)135, (3) 165

8

Adam
Zazzali

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

8

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

9

Bradley
Cooke

6:00PM CrossFit Group Cla...

1 x 3 @ 160 lbs

10

Justin
Van Zyl

CrossFit: 7:00 AM

6 x 3 @ 145 lbs

11

Christian
Bolz

1:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

11

Tevis
Blom

1:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

Female Clients

1

Gretchen
Steed

6:00PM CrossFit Group Cla...

1 x 3 @ 165 lbs

1

Kimberly
Grenier

6:00PM CrossFit Group Cla...

1 x 3 @ 165 lbs

2

Stephanie
Sumner

6:00 CrossFit Group Clase...

1 x 3 @ 146 lbs

3

Meg
Gemelli

CrossFit: 7:00 AM

1 x 3 @ 145 lbs

Breathing?!

3

Rachel
Rakes

8:45 CrossFit Group Class...

1 x 3 @ 145 lbs

4

Heather
Metzler

8:45 CrossFit Group Class...

1 x 3 @ 135 lbs

5

Courtney
Steele

6:00 CrossFit Group Clase...

1 x 3 @ 130 lbs

5

Jamie
Troche

6:00 CrossFit Group Clase...

1 x 3 @ 130 lbs

6

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs

6

Debbie
Bolz

1:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs

7

Private

6:00 CrossFit Group Clase...

1 x 3 @ 120 lbs

7

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 3 @ 120 lbs

65, 85, 105, 115, 120

8

Shelby
Morge

6:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

9

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 3 @ 105 lbs

9

Lindsey
Gerkens

1:00PM CrossFit Group Cla...

1 x 3 @ 105 lbs

Just trying not to blackout

9

Liz
Higgins

8:45 CrossFit Group Class...

1 x 3 @ 105 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 100 lbs

10# PR

11

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

11

Olessia
Roth

6:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

12

Blair
Williams

6:00 CrossFit Group Clase...

1 x 3 @ 85 lbs

12

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 3 @ 85 lbs

55,65,75,85,80,75

13

Brooke
Scacheri

8:45 CrossFit Group Class...

1 x 3 @ 80 lbs

14

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 3 @ 70 lbs

15

Amanda
Wickman

6:00PM CrossFit Group Cla...

1 x 3 @ 0 lbs

Knee rehab: RDLS, goblets, glute bridges, lat pull down