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Overhead Squat

Metcon

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Workout

CrossFit - Fri, Sep 20

WARM UP (No Measure)

2 ROUNDS

30 SEC OH LAT STRETCH ON WALL

10 PVC PASSTHRUS

20 SEC BOTTOM SQUAT HOLD

5 BANDED OHS W/ 5 SEC PAUSE IN BOTTOM

A: Overhead Squat (9 MIN EMOM
OVERHEAD SQUATS
MIN 1: 3 @ 55%
MIN 2: 3 @ 58%
MIN 3: 3 @ 60%
MIN 4: 2 @ 62%
MIN 5: 2 @ 65%
MIN 6: 2 @ 67%
MIN 7: 1 @ 70%
MIN 8: 1 @ 73%
MIN 9: 1 @ 75% *SCORED

**IF MOBILITY RESTRICTED THEN FRONT SQUAT INSTEAD)

Overhead Squat

B: Metcon (Time)

10 ROUNDS

10 BURPEES TO 6” TOUCH

10 T2B

**18 MIN CAP

**BEST SCORES SUB 15

C: CORE (No Measure)

3 ROUNDS

20 SEC PER SIDE PLANK STAR HOLD

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Whiteboard:

Friday, September 20, 2024

Male Clients

1

Daniel
Dahm

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

2

Bit
Nichols

CrossFit: 12:15 PM

1 x 1 @ 175 lbs

95,105,115,125,135,145,155,165,175

3

Kennon
Bacon

CrossFit: 5:30 PM

1 x 1 @ 155 lbs

4

Jed
DeZelle

CrossFit: 5:30 AM

1 x 1 @ 145 lbs

5

Keagan
Dumont

CrossFit: 8:30 AM

1 x 1 @ 130 lbs

6

Shaun
Lee

CrossFit: 8:30 AM

1 x 1 @ 115 lbs

7

Mitchell
Bohler

CrossFit: 5:30 AM

1 x 1 @ 110 lbs

8

Sean
Organ

CrossFit: 4:00 PM

1 x 1 @ 107 lbs

9

Ethan
Sumner

CrossFit: 8:30 AM

1 x 1 @ 105 lbs

Female Clients

1

Amber
Hodges

CrossFit: 4:00 PM

1 x 1 @ 87 lbs

63, 66, 69, 71, 74, 77, 80, 84, 87

2

Caitlin
Criss

CrossFit: 12:15 PM

1 x 1 @ 85 lbs

3

Emily
Funke

CrossFit: 4:00 PM

1 x 1 @ 73 lbs

4

Janet
Lanier

CrossFit: 4:00 PM

1 x 1 @ 70 lbs

45-47-50-52-54-55-60-65-70

5

Ashleigh
Geurin

CrossFit: 5:30 PM

1 x 1 @ 65 lbs

5

Ginger
Crocker

CrossFit: 5:30 AM

1 x 1 @ 65 lbs

6

Donna
Richardson

CrossFit: 8:30 AM

1 x 1 @ 62 lbs