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Front Squat

"Open Concept"

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Workout

MONDAY 11.4.19

WU:

500M Row
Foam Roll
HIp Halo

1: Front Squat (Custom)

Front Squat

6 Sets, resting as needed between (~2:00):
Set #1 - 3 Reps @ 80%
Set #2 - 1 Rep @ 83%
Set #3 - 3 Reps @ 80%
Set #4 - 1 Rep @ 86%
Set #5 - 3 Reps @ 80%
Set #6 - 1 Rep @ 89%

1: "Open Concept" (2 Rounds for reps)

AMRAP 5:
70/50 Calorie Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Calorie Row

Two scores - total wallballs from the first part, and total calorie row from the second.

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

Whiteboard:

Monday, November 04, 2019

Male Clients

1

James
Powlan

4:30 PM CrossFit

6 x 1 @ 320 lbs

1

mario
mancha

4:30 PM CrossFit

6 x 1 @ 320 lbs

2

Bradley
Panta

6:30 PM CrossFit

6 x 1 @ 255 lbs

FITNESS

2

jeff
young

9:30 AM CrossFit

6 x 1 @ 255 lbs

3

Alexander
Nguyen

6:30 PM CrossFit

6 x 1 @ 225 lbs

4

Chris
Benedict

4:30 PM CrossFit

6 x 1 @ 215 lbs

205#, 210#, 215# singles

4

Jordan
Kjar

5:30 PM CrossFit

6 x 1 @ 215 lbs

5

Jeff
Bates

9:30 AM CrossFit

6 x 1 @ 185 lbs

5

Robert
Lee

9:30 AM CrossFit

6 x 1 @ 185 lbs

6

Philip
Bien

6:00 AM CrossFit

1 x 1 @ 215 lbs

6

Ryan
McKeel

9:30 AM CrossFit

1 x 1 @ 225 lbs

Female Clients

1

Liz
Kwon

6:30 PM CrossFit

6 x 1 @ 165 lbs

2

Amanda
Lucas

6:00 AM CrossFit

1 x 1 @ 120 lbs

#90. #100. #105. #110

2

Rachyl
Whitney

4:30 PM CrossFit

1 x 1 @ 120 lbs

2

Stephanie
Marnocha

6:00 AM CrossFit

1 x 1 @ 160 lbs