Public Whiteboard

Components

Overhead Squat

Metcon

Hello Dollys

Settings

Workout

29Dec2014

Warm-up

Barbell Complex (light weight)

2 Rounds

2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups

Stretches: Single Leg Flexion, Rib Mobilization, Posterior Chain Floss

Strength & Skill

Overhead Squat ([7.5.3] 5-5-5-5-5)

Metcon

Metcon (Time)

29Dec2014

4 Rounds for Time of:

6 x Mr. Spectacular (45# / 25#)
12 x Back Squat (135# / 95#)
18 x DB/KB Snatch (45# / 25#)

**20 Minute time cap.
**Weights will vary with skill level.

Homework

Hello Dollys (100 reps)

Whiteboard:

Monday, December 29, 2014

Clients:

Leaderboard

Men's Overhead Squat
Justin Stein	07/13/2020	1 x 5 @ 205 lbs
Jeff Farris	07/13/2020	1 x 5 @ 185 lbs
Chris Seris	07/13/2020	1 x 5 @ 175 lbs

Women's Overhead Squat
Carly Wilson	06/08/2022	1 x 5 @ 105 lbs
Juliana Wood	05/14/2021	1 x 5 @ 90 lbs
Teresa Koebbe	06/08/2022	1 x 5 @ 85 lbs

Male Clients

Charles
Hughes

9:30 AM CrossFit

1 x 5 @ 195 lbs

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 175 lbs

Paul
Collum

6:00 AM CrossFit

1 x 5 @ 150 lbs

Female Clients

Kit
Mackie

9:30 AM CrossFit

3 x 5 @ 85 lbs

Alyssa
Akers

9:30 AM CrossFit

1 x 5 @ 75 lbs

Brigid
Barringhaus

9:30 AM CrossFit

6 x 5 @ 55 lbs