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Components

Overhead Squat

Metcon

Settings

Workout

Friday

Warm-up

Halo

5/5 DB Windmills
5/5 DB Deadlifts (b/t feet)
10 PVC Pass Thru
5/5 Samson
5/5 Squat Reach Up
5 OHS w/ PVC (3311)

Grab barbells and review OHS

Strength

Overhead Squat (3 x 5)

Overhead Squat

15 min clock

Take 6-7 min to build

Working sets around 70-75%

Metcon

Metcon (Time)

For time
40 Wall Balls (20/14)
20 DB Snatch (35/20)(25/15)
15 Burpee Box Jumps (24/20)
20 DB Snatch
40 Wall Balls

13 min cap

RX+
50/35
50- 30-20-30-50

Scaled
Less weight

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

Whiteboard:

Friday, March 18, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

3 x 5 @ 145 lbs

2

Steven
Woelke

4:30 PM CrossFit

3 x 5 @ 135 lbs

3

Bruce
Vredenburg

5:00 AM CrossFit

3 x 5 @ 130 lbs

4

Eli
Brewton

8:30 AM CrossFit

3 x 5 @ 105 lbs

5

Keith
Desa

5:00 AM CrossFit

3 x 5 @ 95 lbs

6

Evan
Baker

5:00 AM CrossFit

3 x 5 @ 70 lbs

Female Clients

1

Shayna
Rogers

8:30 AM CrossFit

3 x 5 @ 85 lbs

2

Codi
Ready

8:30 AM CrossFit

3 x 5 @ 80 lbs

3

Jackie
Morell

6:00 AM CrossFit

3 x 5 @ 75 lbs

3

Jessica
Kelly

5:00 AM CrossFit

3 x 5 @ 75 lbs

3

Katie
Cuson

5:00 AM CrossFit

3 x 5 @ 75 lbs

4

Jennifer
Stockwell

4:30 PM CrossFit

3 x 5 @ 65 lbs

4

Joy
Harrell

8:30 AM CrossFit

3 x 5 @ 65 lbs

4

Tiara
(Tee) Kuts ...

8:30 AM CrossFit

3 x 5 @ 65 lbs

5

Kimberly
Krohn

4:30 PM CrossFit

3 x 5 @ 60 lbs

5

Paige
Darrow

4:30 PM CrossFit

3 x 5 @ 60 lbs

6

Crystal
Berry🫐

6:00 AM CrossFit

3 x 5 @ 45 lbs

7

Denise
Giangrosso

5:00 AM CrossFit

3 x 5 @ 40 lbs