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Tempo Front Squats (3 ...

AGOGE

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Workout

Test Day #3

Weightlifting

Tempo Front Squats (3,1,X,1) (3 x 3 )

Tempo Front Squats (3,1,X,1) 3 second descent, 1 second pause, X explode to the top, 1 second hold.

WOD

AGOGE (AMRAP - Rounds)

Rx+
‘AGOGE’
5 HSPU
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible

Rx
‘AGOGE’
5 BB Push Press(75/55lbs)
5 Toes to Bar
5 Thruster (75/55lbs)
EMOM for as long as possible

Fitness
‘AGOGE’
5 BB Push Press(45/35lbs)
5 Situp
5 Thruster (45/35lbs)
EMOM for as long as possible

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

Whiteboard:

Wednesday, January 08, 2020

Male Clients

1

Lyman
Anderson

6:30pm CrossFit All Level...

3 x 3 @ 235 lbs

2

#Sean
Wieser

6:30pm CrossFit All Level...

3 x 3 @ 220 lbs

2

Jon
Fallon

5:30pm CrossFit All Level...

3 x 3 @ 220 lbs

3

Brock
Johnson

5:30pm CrossFit All Level...

3 x 3 @ 215 lbs

4

Chris
“Old Man” ...

5:30pm CrossFit All Level...

3 x 3 @ 210 lbs

5

Private

11AM CrossFit All Levels

3 x 3 @ 205 lbs

5

Will
Brown

5:30pm CrossFit All Level...

3 x 3 @ 205 lbs

6

Del
Tutt

5:30pm CrossFit All Level...

3 x 3 @ 190 lbs

7

Jeffrey
Palmer

6:30pm CrossFit All Level...

3 x 3 @ 165 lbs

8

John
Iskandar

6:30pm CrossFit All Level...

3 x 3 @ 155 lbs

9

Andres
Salazar

5:30pm CrossFit All Level...

3 x 3 @ 150 lbs

10

Aaron
Barvitz

4:30pm CrossFit All Level...

3 x 3 @ 145 lbs

10

Private

5:30am CrossFit All Level...

3 x 3 @ 145 lbs

10

The
Godfather

4:30pm CrossFit All Level...

3 x 3 @ 145 lbs

11

Marco
Meraz

9AM CrossFit All Levels

3 x 3 @ 135 lbs

12

Daniel
Nosko

6:30pm CrossFit All Level...

3 x 3 @ 95 lbs

12

Jacob
Arroyos

5:30am CrossFit All Level...

3 x 3 @ 95 lbs

12

Jonny
Baker

5:30am CrossFit All Level...

3 x 3 @ 95 lbs

13

Jessie
Ramirez

5:30am CrossFit All Level...

3 x 3 @ 75 lbs

14

Nicholas
Valderrama

6:30pm CrossFit All Level...

3 x 1 @ 115 lbs

Female Clients

1

Amanda
McFarland

6:30pm CrossFit All Level...

3 x 3 @ 145 lbs

2

Lindsey
Beagley

5:30am CrossFit All Level...

3 x 3 @ 135 lbs

3

Kendra
Lowry

5:30pm CrossFit All Level...

3 x 3 @ 125 lbs

4

Maricela
de la Rosa

5:30am CrossFit All Level...

3 x 3 @ 115 lbs

5

silvia
laub

6:30pm CrossFit All Level...

3 x 3 @ 105 lbs

6

Annie
Lewis

9AM CrossFit All Levels

3 x 3 @ 100 lbs

6

Christine
Rosini

6:30pm CrossFit All Level...

3 x 3 @ 100 lbs

6

Lauren
Pew

9AM CrossFit All Levels

3 x 3 @ 100 lbs

7

Catalina
Johnson

5:30pm CrossFit All Level...

3 x 3 @ 90 lbs

7

Savanna
Fallon

5:30pm CrossFit All Level...

3 x 3 @ 90 lbs

8

Private

5:30am CrossFit All Level...

3 x 3 @ 85 lbs

8

Dara
Wieser

4:30pm CrossFit All Level...

3 x 3 @ 85 lbs

8

Kelsey
Brown

5:30pm CrossFit All Level...

3 x 3 @ 85 lbs

8

Vanessa
Wieser

5:30pm CrossFit All Level...

3 x 3 @ 85 lbs

9

Erica
Lugo

6:30pm CrossFit All Level...

3 x 3 @ 70 lbs

10

Mayra
Ramirez

5:30pm CrossFit All Level...

3 x 3 @ 65 lbs

30w

11

Private

5:30am CrossFit All Level...

3 x 3 @ 45 lbs