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Components

Overhead Squat

Metcon

Settings

Workout

Monday, March 04

Warm-up

0:00-0:05
Announcments & Muscle-Up progression demo
0:05-0:15
Alternating EMOM x 10
Max Push-ups
Muscle-Up progression x 4

Skills

Overhead Squats with PVC. Move as a class. Emphasis on extreme upward force on the PVC with the upper body.
10 reps, 5 second pause at bottom to determine how quick we are to relax in the overhead position.

Overhead Squat (3-2-1-1-1-1-1-1)

Overhead Squat

Every 3 Minutes at least. 18 Minute Time Cap

Metcon (Time)

4 Rounds
15 Pull-ups
15 Ring Dips
10 Squat Snatch 95#/65#
(Time Cap is 5 minutes remaining in class, if you want more time for the workout get started quicker)

Rx+ = 5 Muscle-Ups instead of pull-ups & dips & 135#/95#

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

Whiteboard:

Monday, March 04, 2019

Male Clients

1

Eric
Knudsen

9:30 AM CrossFit

1 x 1 @ 225 lbs

2

Mike “Woot”
Wooten

12:00 PM CrossFit Advance...

1 x 1 @ 215 lbs

3

Billy
Dedich

4:00 PM CrossFit

1 x 1 @ 205 lbs

3

John
Harris

5:00 PM CrossFit

1 x 1 @ 205 lbs

4

Patrick
Elsasser

12:00 PM CrossFit Advance...

1 x 1 @ 175 lbs

95/115/135/155/165/170/175/175

5

Coach
Tony

12:00 PM CrossFit Advance...

1 x 1 @ 155 lbs

5

Jay
Sellars

12:00 PM CrossFit Advance...

1 x 1 @ 155 lbs

6

Chris “Fly
Eagles Fly ...

5:00 PM CrossFit

1 x 1 @ 145 lbs

6

Edward
Bennett

8:30 AM CrossFit

1 x 1 @ 145 lbs

7

Darrin "D"
Kent

12:00 PM CrossFit Advance...

1 x 1 @ 135 lbs

8

Rafael
Sanchez Vera

6:00 PM CrossFit

1 x 1 @ 115 lbs

9

Scott
Huter

12:00 PM CrossFit Advance...

1 x 1 @ 95 lbs

knee rehab

10

Danny
Martinez

4:00 PM CrossFit

1 x 1 @ 80 lbs

11

Private

6:00 PM CrossFit

1 x 1 @ 70 lbs

Female Clients

1

Private

CrossFit: 11:30 AM

1 x 1 @ 145 lbs

2

Amy
Wilson

5:00 PM CrossFit

1 x 1 @ 140 lbs

3

Michelle
Kibby

9:30 AM CrossFit

1 x 1 @ 125 lbs

3

Victoria
Covarrubias

5:00 AM CrossFit

1 x 1 @ 125 lbs

4

Jayme
Pilon

9:30 AM CrossFit

1 x 1 @ 120 lbs

4

Leanne
Ewald

12:00 PM CrossFit Advance...

1 x 1 @ 120 lbs

Sooo stoked my strength is coming back in the overhead after ab i...

4

Sandy
“Pants” Diaz

6:00 PM CrossFit

1 x 1 @ 120 lbs

5

Bautista “B”
Spears

9:30 AM CrossFit

1 x 1 @ 115 lbs

6

Beth
Johnson

4:00 PM CrossFit

1 x 1 @ 110 lbs

ran out of time, could have done115

7

Coach
K

6:00 AM CrossFit

1 x 1 @ 105 lbs

7

Drienna
Green

8:30 AM CrossFit

1 x 1 @ 105 lbs

7

Gabby
Vizcaino

4:00 PM CrossFit

1 x 1 @ 105 lbs

7

Kerri
Evans

6:00 PM CrossFit

1 x 1 @ 105 lbs

8

Heather
Turski

12:00 PM CrossFit Advance...

1 x 1 @ 95 lbs

from the ground

9

Gloria
Marrufo

4:00 PM CrossFit

1 x 1 @ 80 lbs

10

Britnee
Fradd

8:30 AM CrossFit

1 x 1 @ 75 lbs

11

Yianoula
“Nola” Warne

6:00 PM CrossFit

1 x 1 @ 70 lbs

12

Coach
Jaime

8:30 AM CrossFit

1 x 1 @ 65 lbs

12

Sally
Gjeloshaj

9:30 AM CrossFit

1 x 1 @ 65 lbs

13

Samantha
Salazar

6:00 PM CrossFit

1 x 1 @ 55 lbs

14

Debbie
Currlin

6:00 AM CrossFit

1 x 1 @ 45 lbs

15

Lori
Sloan

6:00 PM CrossFit

1 x 1 @ 15 lbs

16

Melanie
Sellars

12:00 PM CrossFit Advance...

1 x 1 @ 0 lbs

85