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Tempo Front Squat

Metcon

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Workout

6/8/18

Weightlifting

Tempo Front Squat

Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups

Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

Metcon

Metcon (Time)

In Teams of 3,
Cash-In 81/60 Cal Bike
4 Rounds Each
8 Burpees
200m Slamball Run (45/30)
Partners complete full round before switching.

Relay style: partner A is first then partner B starts as soon as A leaves to run then C goes when B leaves to run.

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

Whiteboard:

Friday, June 08, 2018

Male Clients

1

Derrick
Ledford

4:00 PM CrossFit

1 x 1 @ 235 lbs

2

Derek
Halford

6:30 AM CrossFit

1 x 1 @ 225 lbs

#45 plates for deficits

3

Stephen
Kent

5:30 AM CrossFit

1 x 1 @ 215 lbs

4

Todd
Mehrmann

4:00 PM CrossFit

1 x 1 @ 205 lbs

5

Alto
Shambles

12:00 PM CrossFit

1 x 1 @ 195 lbs

50# dB strict press

5

Brent
Miller

8:30AM CrossFit Class

1 x 1 @ 195 lbs

5

Danny
Eckard

5:30 AM CrossFit

1 x 1 @ 195 lbs

195# FS, 35# press

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 195 lbs

5

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 195 lbs

5 50#DB SP per round

6

Hap
Clayton

8:30AM CrossFit Class

1 x 1 @ 185 lbs

6

Patrick
Mizzell

8:30AM CrossFit Class

1 x 1 @ 185 lbs

50# DBs and a few HSPU

7

Daniel
Leatherman

5:30 AM CrossFit

1 x 1 @ 175 lbs

7

Johnny
Quilla

12:00 PM CrossFit

1 x 1 @ 175 lbs

7

Marcio
Lima

4:00 PM CrossFit

1 x 1 @ 175 lbs

8

Jay
Parkhurst

4:00 PM CrossFit

1 x 1 @ 165 lbs

9

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 145 lbs

9

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 145 lbs

9

Ken
Buckstad

5:30 AM CrossFit

1 x 1 @ 145 lbs

9

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 145 lbs

165 fail, HSPU w/35# plate

10

Justin
Lincoln

5:30 AM CrossFit

1 x 1 @ 140 lbs

11

Luke
Fitzsimmons

4:00 PM CrossFit

1 x 1 @ 75 lbs

12

Todd
Mashburn

9:30 AM CrossFit

1 x 1 @ 0 lbs

NA

Female Clients

1

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 195 lbs

25# deficit

2

Jill
Olinger

12:00 PM CrossFit

1 x 1 @ 150 lbs

3

Emma
Fitzsimmons

4:00 PM CrossFit

1 x 1 @ 145 lbs

3

Katie
Powell

4:00 PM CrossFit

1 x 1 @ 145 lbs

25lb plate deficit hspu

4

Jenn
Warcola

8:30AM CrossFit Class

1 x 1 @ 140 lbs

5

Rhonda
Halford

6:30 AM CrossFit

1 x 1 @ 125 lbs

6

Maddy
Fero

5:30 AM CrossFit

1 x 1 @ 115 lbs

Across, 20#db sp

7

Angie
Clayton

12:00 PM CrossFit

1 x 1 @ 110 lbs

7

Jennifer
Taylor

12:00 PM CrossFit

1 x 1 @ 110 lbs

7

Teeter
Miller

12:00 PM CrossFit

1 x 1 @ 110 lbs

8

Nikki
Stewart

8:30AM CrossFit Class

1 x 1 @ 105 lbs

9

Meghan
Lorentzen

6:30 AM CrossFit

1 x 1 @ 100 lbs

10

Melissa
Holden

4:00 PM CrossFit

1 x 1 @ 90 lbs

11

Monica
Leatherman

4:00 PM CrossFit

1 x 1 @ 85 lbs

12

Private

4:00 PM CrossFit

1 x 1 @ 50 lbs