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Components

Front Squat

Metcon

Metcon

Metcon

Settings

Workout

Front Squat | WOD 6/17/19

Front Squat (1 – 1 – 1 @20X0 Tempo)

Front Squat

Build to a 1RM for the day.

Metcon (Time)

On a running clock:

At the 0:00 mark,

400m Run For Time

Metcon (AMRAP - Rounds and Reps)

At the 4:00,
AMRAP in 8 minutes (4:00-12:00):

5 DB Hang Squat Clean Thrusters, 35/20lbs
5 Toes to Bar

Metcon (Time)

At the 14:00 mark,

400m Run For Time

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

Whiteboard:

Monday, June 17, 2019

Male Clients

1

Andrew
Cox

CrossFit: 5:45 PM

1 x 1 @ 295 lbs

Missed 305

1

David
Brown

CrossFit: 6:45 PM

1 x 1 @ 295 lbs

2

DJ
Hamilton

CrossFit: 5:45 PM

1 x 1 @ 275 lbs

135x6, 185x4, 225, 255, 275 - felt good

2

Private

CrossFit: 5:45 PM

1 x 1 @ 275 lbs

3

Jhony
Habbouche

CrossFit: 4:45 PM

1 x 1 @ 265 lbs

4

Alexander
Ramey

CrossFit: 5:45 PM

1 x 1 @ 255 lbs

5

Andy
Page

CrossFit: 6:00 AM

1 x 1 @ 245 lbs

5

Daniel
Nolan

CrossFit: 5:45 PM

1 x 1 @ 245 lbs

5

Frank
Wisnieski

CrossFit: 4:45 PM

1 x 1 @ 245 lbs

6

Andy
McGinty

CrossFit: 8:00 AM

1 x 1 @ 215 lbs

7

Andy
Hales

CrossFit: 6:45 PM

1 x 1 @ 205 lbs

7

Keenan
France

CrossFit: 5:45 PM

1 x 1 @ 205 lbs

8

Tommy
Terrell

CrossFit: 12:00 PM

1 x 1 @ 195 lbs

9

Brad
Dickey

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

9

Nick
Myers

CrossFit: 8:00 AM

1 x 1 @ 185 lbs

10

Fredrick
Martin

CrossFit: 6:00 AM

1 x 1 @ 155 lbs

11

Jonathan
Keller

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

11

Spencer
Montiel

CrossFit: 6:00 AM

1 x 1 @ 95 lbs

Female Clients

1

Karmen
Brown

CrossFit: 6:00 AM

1 x 1 @ 215 lbs

2

Marissa
Mitrovic

CrossFit: 8:00 AM

1 x 1 @ 205 lbs

3

Jackie
Marks

CrossFit: 12:00 PM

1 x 1 @ 185 lbs

4

Ashley
Bishop

CrossFit: 12:00 PM

1 x 1 @ 160 lbs

4

Helen
Shepard

CrossFit: 4:45 PM

1 x 1 @ 160 lbs

4

Morgan
Reitz

CrossFit: 4:45 PM

1 x 1 @ 160 lbs

4

Victoria
Gibson

CrossFit: 4:45 PM

1 x 1 @ 160 lbs

5

Lily
Argenbright

CrossFit: 4:45 PM

1 x 1 @ 155 lbs

5

Sandi
Scarangella

CrossFit: 4:45 PM

1 x 1 @ 155 lbs

6

Martha
R.

CrossFit: 12:00 PM

1 x 1 @ 150 lbs

7

Hannah
Gleiter

CrossFit: 6:00 AM

1 x 1 @ 145 lbs

8

Elizabeth
Larson

CrossFit: 5:45 PM

1 x 1 @ 135 lbs

9

Hannah
Helm

CrossFit: 12:00 PM

1 x 1 @ 115 lbs

Worked on form, tracking knees over toes and pushing knees out

9

Lauren
Lieske

CrossFit: 6:45 PM

1 x 1 @ 115 lbs

10

Liz
Gonye

CrossFit: 5:45 PM

1 x 1 @ 110 lbs

11

Bonnie
Hanks

CrossFit: 8:00 AM

1 x 1 @ 97 lbs

12

Christine
Argenbright

CrossFit: 4:45 PM

1 x 1 @ 95 lbs

13

Maya
Collins

CrossFit: 5:45 PM

3 x 3 @ 45 lbs