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Front Squat

Metcon

Metcon

Metcon

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Workout

Geico

Heavy OVERHEAD squats on Monday, heavy FRONT squats today, just to make this week all about dem legs. Been a little while since we tested a heavier 3 rep, so let's see what we can do. From there, nice and relaxing stroll through 15 minutes of wonderfulness! The barbell should be light enough that you're able to cycle the weight comfortably. If you're not sure, lighter is better. That way, the intensity increases with the likelihood of maintaining technique being more probable. So nice and light, nice and easy, happy Wednesday.

Weightlifting

Front Squat (Build to Heavy Set of 3)

Front Squat

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
90 Single Unders
30/21 Calorie Assault Bike
15 Front Squats (115/85)

Performance

P: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (135/95)

Open

O: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (155/105)

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

Whiteboard:

Wednesday, December 11, 2019

Male Clients

1

Christopher
Harriman

4:30 PM CrossFit

1 x 3 @ 315 lbs

2

Joseph
Stier

9:00AM to 12:30PM Open Gy...

1 x 3 @ 290 lbs

3

Private

3:30 PM Crossfit

1 x 3 @ 285 lbs

4

Brent
Buenger

8:00 AM CrossFit

1 x 3 @ 255 lbs

5

Josh
Randall

5:30 PM CrossFit

1 x 3 @ 245 lbs

6

Private

3:30 PM Crossfit

1 x 3 @ 225 lbs

6

Jeffrey
Stark

4:30 PM CrossFit

1 x 3 @ 225 lbs

7

Lance
Johnson

6:30 PM Crossfit

1 x 3 @ 205 lbs

8

James
Reblin

8:00 AM CrossFit

1 x 3 @ 185 lbs

115-145-165-185

8

Kyle
Craver

5:00 AM CrossFit

1 x 3 @ 185 lbs

8

Steven
Shulski

5:00 AM CrossFit

1 x 3 @ 185 lbs

8

Travis
Fagerness

5:00 AM CrossFit

1 x 3 @ 185 lbs

9

David
Smith

8:00 AM CrossFit

1 x 3 @ 165 lbs

9

Jack
Ferguson

5:00 AM CrossFit

1 x 3 @ 165 lbs

10

Dennis
Florence

5:30 PM CrossFit

1 x 3 @ 155 lbs

10

Don
Bierschbach

4:30 PM CrossFit

1 x 3 @ 155 lbs

11

Michael
Bostian

3:30 PM Crossfit

1 x 3 @ 135 lbs

12

Andrew
Titche

5:30 PM CrossFit

1 x 3 @ 115 lbs

13

Jaidan
Curfman-Levy

4:30 PM CrossFit

1 x 3 @ 80 lbs

Female Clients

1

Cynthia
Brooks

8:00 AM CrossFit

1 x 3 @ 180 lbs

2

Kimberly
Shalvay

6:30 PM Crossfit

1 x 3 @ 175 lbs

3

Alex
Oskian

3:30 PM Crossfit

1 x 3 @ 170 lbs

4

Irish
Coussens

3:30 PM Crossfit

1 x 3 @ 165 lbs

4

Kariann
Stark

8:00 AM CrossFit

1 x 3 @ 165 lbs

5

Keri
Enriquez

5:30 PM CrossFit

1 x 3 @ 155 lbs

6

Ali
Florence

5:00 AM CrossFit

1 x 3 @ 145 lbs

6

Alyssa
Payne

5:30 PM CrossFit

1 x 3 @ 145 lbs

7

Kimberly
Johnson

5:00 AM CrossFit

1 x 3 @ 135 lbs

2 @ 145

8

Nancy
Fairbanks

4:30 PM CrossFit

1 x 3 @ 125 lbs

9

Michelle
Hancock

4:30 PM CrossFit

1 x 3 @ 115 lbs

9

Samantha
Vigil

8:00 AM CrossFit

1 x 3 @ 115 lbs

9

Tammy
Houde

8:00 AM CrossFit

1 x 3 @ 115 lbs

10

Amanda
Funke

3:30 PM Crossfit

1 x 3 @ 105 lbs

10

Nadia
Nunez

8:00 AM CrossFit

1 x 3 @ 105 lbs

11

Anastacia
Wagner

5:30 PM CrossFit

1 x 3 @ 95 lbs

11

Courtney
Randall

5:30 PM CrossFit

1 x 3 @ 95 lbs

11

Erin
Johnson

5:00 AM CrossFit

1 x 3 @ 95 lbs

12

Jennifer
Isbell

5:00 AM CrossFit

1 x 3 @ 90 lbs

13

Ashley
Shulski

5:00 AM CrossFit

1 x 3 @ 85 lbs

PR

14

Andrea
Fabry

3:30 PM Crossfit

1 x 3 @ 75 lbs

14

Jennifer
Bury

6:30 PM Crossfit

1 x 3 @ 75 lbs

14

Samantha
Sullivan

6:30 PM Crossfit

1 x 3 @ 75 lbs

15

Maggie
Cohen

4:30 PM CrossFit

1 x 3 @ 50 lbs

2 rounds + 90 singles 21 calories each . 25 lbs front squat