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Overhead Squat

Metcon

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Workout

08August2016

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Strength & Skill

Overhead Squat (EMOM 10: 3 Reps)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12:

4 Push Jerks (115/75)
8 OHS
12 Ring Dips

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

Whiteboard:

Monday, August 08, 2016

Clients:

Male Clients

1

Brendan
Wuest

9:30 AM CrossFit

10 x 3 @ 195 lbs

1st 95, upped 10 lbs every set

2

Jeff
Farris

6:00 PM CrossFit

1 x 3 @ 155 lbs

3

Anthony
Hodges

5:00 PM CrossFit

10 x 3 @ 145 lbs

4

Justin
Stein

9:30 AM CrossFit

7 x 3 @ 135 lbs

4

Andrew
Stitzel

5:00 PM CrossFit

4 x 3 @ 135 lbs

5

Greg
Mathison

4:00 PM CrossFit

1 x 3 @ 115 lbs

6

Jeff
Greene

4:00 PM CrossFit

10 x 3 @ 95 lbs

4 @ 115

6

Kyle
Hardy

4:00 PM CrossFit

10 x 3 @ 95 lbs

7

Steve
Johnson

6:00 AM CrossFit

10 x 3 @ 85 lbs

7

Kevin
Largent

6:00 AM CrossFit

8 x 3 @ 85 lbs

8

Colin
Wright

4:00 PM CrossFit

1 x 3 @ 75 lbs

9

Bob
Naes

4:00 PM CrossFit

1 x 1 @ 65 lbs

10

joshua
mazzotti

9:30 AM CrossFit

10 x 3 @ 45 lbs

10

Bob
Portell

6:00 PM CrossFit

3 x 3 @ 45 lbs

11

Kishore
Katabathuni

6:00 AM CrossFit

10 x 3 @ 35 lbs

12

Bret
Wang

6:00 PM CrossFit

1 x 1 @ 0 lbs

Female Clients

1

Shannon
Thomas

5:00 PM CrossFit

1 x 3 @ 100 lbs

2

Elise
Hodges

5:00 PM CrossFit

1 x 3 @ 85 lbs

3

Jonelle
Harris

9:30 AM CrossFit

10 x 3 @ 70 lbs

4

Laura
Priaulx

4:00 PM CrossFit

1 x 3 @ 65 lbs

5

Bayley
Little

4:00 PM CrossFit

3 x 3 @ 50 lbs

6

Private

5:00 PM CrossFit

5 x 3 @ 35 lbs

7

Karen
Boulware

6:00 AM CrossFit

1 x 3 @ 30 lbs

8

Melissa
Schmidt

9:30 AM CrossFit

10 x 3 @ 25 lbs