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Components

Front Squat

Metcon

Settings

Workout

CF - 11/1/21

A:

3 sets
:30 single unders
5 empty barbell FR lunges each
5 empty barbell Front Squats

B: Front Squat (1x4 @85% 4x1 @92%+ ( max if you want ))

C: Metcon (Time)

For time:
21-15-9
deadlift 95/65
ttb
15-12-9
front squat 115/85
pull up
12-9-6
s2oh 135/95
c2b

21-15-9-deadlifts/ttb
directly into 15-12-9 FS/pullups
Directly into 12-9-6 S2OH C2B

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 sets:
:30 each position banded 4 way shoulder
:30 couch stretch

Cooldown
3:00 bike
10 cossach squats each side
:30 squat hold

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

Whiteboard:

Monday, November 01, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 1 @ 435 lbs

2

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 340 lbs

3

Morgan
Lyons

6:00 AM CrossFit

1 x 1 @ 335 lbs

4

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 325 lbs

Failed 340

4

Bryant
Hahnfeldt

6:00 PM CrossFit

1 x 1 @ 325 lbs

5

Mark
Miller

11:30 AM CrossFit

1 x 1 @ 315 lbs

6

Jason
Deloney

6:00 PM CrossFit

1 x 1 @ 305 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

1 x 1 @ 285 lbs

7

Michael
Harrington

5:00 AM CrossFit

1 x 1 @ 285 lbs

8

Tanner
Yancy

5:00 PM CrossFit

3 x 1 @ 275 lbs

9

David
Lewis

5:00 PM CrossFit

1 x 1 @ 255 lbs

1x4@235 4x1@255

10

Chris
Weber

6:00 PM CrossFit

1 x 1 @ 245 lbs

11

Luke
Wylie

6:00 PM CrossFit

1 x 1 @ 235 lbs

12

Voncha
Reddy

7:00am CrossFit

1 x 1 @ 225 lbs

13

Tom
Daniel

11:30 AM CrossFit

1 x 1 @ 215 lbs

14

Chris
Beavers

7:00am CrossFit

1 x 1 @ 205 lbs

Female Clients

1

Marlowe
Hillyer

6:00 AM CrossFit

1 x 4 @ 222.2 lbs

1x4 at 222.2. Didn’t try the 92%. Nope!

2

Melanie
Velazquez

5:00 PM CrossFit

1 x 1 @ 215 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

1 x 1 @ 210 lbs

4

Analeigh
Chamser

6:00 PM CrossFit

1 x 1 @ 195 lbs

5

Ryan
Elizabeth ...

11:30 AM CrossFit

1 x 1 @ 190 lbs

I credit the Peloton 😜

6

Colette
SavageJones

5:00 AM CrossFit

1 x 1 @ 185 lbs

7

Jordan
Wylie

4:00 PM CrossFit

1 x 1 @ 180 lbs

7

Kristina
Moore

5:00 PM CrossFit

1 x 1 @ 180 lbs

8

Camille
Cline

11:30 AM CrossFit

1 x 1 @ 175 lbs

8

jessica
white

6:00 PM CrossFit

1 x 1 @ 175 lbs

8

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 1 @ 175 lbs

9

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 155 lbs

10

Sage
West

4:00 PM CrossFit

1 x 1 @ 150 lbs

11

Private

6:00 PM CrossFit

4 x 1 @ 145 lbs

12

Morgan
Webb

5:00 AM CrossFit

4 x 1 @ 135 lbs

12

Tori
Tesmer

5:00 AM CrossFit

4 x 1 @ 135 lbs

12

Taylor Marie
Reid

4:00 PM CrossFit

1 x 1 @ 135 lbs

13

Tiffiny
Oakley

6:00 PM CrossFit

1 x 1 @ 130 lbs

14

Private

4:00 PM CrossFit

1 x 1 @ 125 lbs

15

Amanda
Clelland

6:00 PM CrossFit

1 x 1 @ 75 lbs

Thought I still had the practice bar racked. Pleasantly surprised...

16

Allison
Susman

4:00 PM CrossFit

1 x 4 @ 65 lbs

4x1 at 85lbs