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Components

Front Squat

Metcon

Settings

Workout

CF - 6/3/21

A:

3 sets
25ft Torque sled push on 3
5 hip switch each
:30 front rack forearm stretch
:30 bar hang

B: Front Squat (5x5 @ 75-80%; rest as needed)

C: Metcon (AMRAP - Rounds and Reps)

GPP (teams of 2)
30 min amrap:
100/75 cal bike
10 seated rope pull to standing and back down
12 wall walk
100' db farmer hold walking lunge (50/35)

Competitor
30 min amrap: (teams of 2)
100/75 cal bike
5 rope climb (10 seated rope pull to standing and back down )
100' hsw (12 wall walk)
100' db farmer hold walking lunge (50/35)

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

Whiteboard:

Thursday, June 03, 2021

Male Clients

1

Geoff
Cottrill

5:00 AM CrossFit

5 x 5 @ 295 lbs

2

Tyler
Parker

5:00 AM CrossFit

5 x 5 @ 275 lbs

3

Alex
Adkins

5:00 AM CrossFit

5 x 5 @ 225 lbs

4

Brady
Killion

11:30 AM CrossFit

5 x 5 @ 205 lbs

5

Chad
Oakley

5:00 PM CrossFit

5 x 5 @ 185 lbs

5

Steven
Murry

11:30 AM CrossFit

5 x 5 @ 185 lbs

6

Luke
Wylie

5:00 PM CrossFit

5 x 5 @ 165 lbs

7

Ben
Hanback

11:30 AM CrossFit

5 x 5 @ 160 lbs

8

Chris
Weber

4:00 PM CrossFit

5 x 5 @ 155 lbs

9

David
Kan

6:00 PM CrossFit

2 x 5 @ 175 lbs

Female Clients

1

Melanie
Velazquez

11:30 AM CrossFit

5 x 5 @ 170 lbs

2

brittanie
albright

6:00 PM CrossFit

5 x 5 @ 155 lbs

3

Flor
Jalikis

5:00 AM CrossFit

5 x 5 @ 140 lbs

4

Jordan
Wylie

6:00 AM CrossFit

5 x 5 @ 135 lbs

75%

5

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 5 @ 110 lbs

75,85,95,105,110

6

Danielle
Frances

7:00am CrossFit

5 x 5 @ 100 lbs

7

Lindsey
Garner

4:00 PM CrossFit

5 x 5 @ 85 lbs

7

Tori
Lyczkowski

6:00 AM CrossFit

5 x 5 @ 85 lbs

Wrist started to hurt. Need to work on depth at this weight

8

Vishaka
Vinod

6:00 PM CrossFit

5 x 5 @ 60 lbs

9

Laura Lynn
Williams

11:30 AM CrossFit

3 x 5 @ 145 lbs

9

Private

6:00 PM CrossFit

1 x 5 @ 115 lbs