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Metcon

Overhead Squat

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Workout

3.3.2022

Warm-up

2 sets:
:20 mountain climbers
:20 jumping jacks
:20 up-down
8 plate squats
8 PVC pass-throughs in a squat

Warm-Up

1 set:
2 PVC Sots presses (quarter squat)
2 PVC Sots presses (above parallel)
2 PVC Sots presses (below parallel)
2 empty-bar Sots presses (quarter squat)
2 empty-bar Sots presses (above parallel)
2 empty-bar Sots presses (below parallel)

Warm-Up

Metcon (Weight)

EMOM 8:
1 power snatch
1 snatch push press
2 sots presses

Strength

Overhead Squat (5x3 75-85%)

Overhead Squat

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Whiteboard:

Thursday, March 03, 2022

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

105 lbs

Awful

2

Chris
Hahn

12:00 PM CrossFit

95 lbs

3

Joseph
Pina

6:00 pm CrossFit

85 lbs

4

Stoney
Laurel

7:00pm CrossFit

75 lbs

5

Marc
Jones

5:00 am CrossFit

70 lbs

5

Nir
Nehory

12:00 PM CrossFit

70 lbs

6

Anastacio
Nieves

12:00 PM CrossFit

65 lbs

working form :-(

6

Daniel
Russell

5:00 pm CrossFit

65 lbs

6

John
Ezell

5:00 pm CrossFit

65 lbs

45-45-55-55-65 rest

6

Mark
Brooks

5:00 am CrossFit

65 lbs

7

Taylor
Smith

5:00 pm CrossFit

60 lbs

45-50-55-55- 60- 60-60-60

8

Grant
Nogaj

6:00 pm CrossFit

45 lbs

9

Alex
De Chermont

6:00 am CrossFit

35 lbs

9

Angel
Lecuona

7:00 am CrossFit

35 lbs

10

Noel
Janacek

12:00 PM CrossFit

30 lbs

11

Josh
Littauer

5:00 pm CrossFit

95 lbs

12

Harikrishna
Siliveri

5:00 pm CrossFit

70 lbs

13

John
Curl

6:00 am CrossFit

25 lbs

14

Antonio
Perez

7:00pm CrossFit

0 lbs

Female Clients

1

Michelle
Purcell

6:00 am CrossFit

70 lbs

45-50-55-55-65-65-70-70

2

Natalee
Peak

6:00 am CrossFit

55 lbs

3

Ellen
Fleckenstein

5:00 pm CrossFit

45 lbs

4

Sarah
Ezell

5:00 pm CrossFit

25 lbs

5

Ari
Angulo

7:00 am CrossFit

15 lbs

6

Angey
Williams

12:00 PM CrossFit

40 lbs

15/20/25/30/35/40/40/40 Sots no squat!

6

Kelsea
Johnson

6:00 pm CrossFit

40 lbs

7

Claudia
Travers

5:00 pm CrossFit

25 lbs

8

Brittiana
Moya-MacIntyre

6:00 pm CrossFit

15 lbs

8

Susan
Jost

5:00 am CrossFit

15 lbs