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Components

Overhead Squat

Metcon

Settings

Workout

Friday

Warm-up

200m run

10 PVC Pass Thru
10 PVS around the world
5/5 T Spine Rotations
5/5 Cossack Squats
10 supermans

5 Snatch Deadlifts
5 Hang Snatch High Pull
5 BTN Snatch Push Press
5 OHS (1/4 depth
5 OHS (parallel)
5 OHS

Strength

Overhead Squat (4 x 3)

Overhead Squat

*Pause 2 sec in the bottom

*Working sets 70-75%

Week 1 of 6

15-20 min

Metcon

Metcon (Time)

For time
400m run
15 Power Snatch (95/65)(75/55)
400m run
10 power snatch
400m run
5 power snatch

13 min cap

RX+
115/85
15-12-9

Scaled
200m run
Less weight

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Whiteboard:

Friday, March 25, 2022

Male Clients

1

Patrick
Lubbers

5:30 PM CrossFit

1 x 3 @ 185 lbs

Not full squat

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 3 @ 155 lbs

3

Steven
Woelke

8:30 AM CrossFit

4 x 3 @ 145 lbs

2 sec pause at the bottom

3

Hunter
Kiker

5:00 AM CrossFit

1 x 3 @ 145 lbs

4

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 135 lbs

1 X 2 @ 145

4

Dustin
Allen

4:30 PM CrossFit

1 x 3 @ 135 lbs

5

Steven
Lopez

4:30 PM CrossFit

4 x 3 @ 95 lbs

5

Alexander
Rios

8:30 AM CrossFit

1 x 3 @ 95 lbs

5

Eli
Brewton

8:30 AM CrossFit

1 x 3 @ 95 lbs

5

Keith
Desa

5:00 AM CrossFit

1 x 3 @ 95 lbs

6

Ryan
Stephens

5:30 PM CrossFit

1 x 3 @ 75 lbs

7

scott
Tyler

4:30 PM CrossFit

4 x 3 @ 70 lbs

8

BJ
Trahan

5:00 AM CrossFit

4 x 3 @ 65 lbs

Female Clients

1

Lindsay
Sport

8:30 AM CrossFit

1 x 3 @ 135 lbs

2

Amanda
Wilson

8:30 AM CrossFit

1 x 3 @ 95 lbs

2

Lacy
McKinley

5:30 PM CrossFit

1 x 3 @ 95 lbs

3

Shayna
Rogers

5:30 PM CrossFit

1 x 3 @ 90 lbs

4

Jordyn
Bennett

8:30 AM CrossFit

2 x 3 @ 85 lbs

2 reps @ #95

4

Codi
Ready

8:30 AM CrossFit

1 x 3 @ 85 lbs

4

Rachel
Lawes

8:30 AM CrossFit

1 x 3 @ 85 lbs

5

Jessica
Kelly

5:00 AM CrossFit

4 x 3 @ 80 lbs

5

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 80 lbs

2 sec pause

6

Crystal
Berry🫐

6:00 AM CrossFit

1 x 3 @ 65 lbs

7

Hannah
Trahan

5:00 AM CrossFit

4 x 3 @ 55 lbs

7

Samantha
Trahan

5:00 AM CrossFit

4 x 3 @ 55 lbs

7

Sarah
Gadilhe

5:30 PM CrossFit

1 x 3 @ 55 lbs

8

Jennifer
Trahan

5:00 AM CrossFit

4 x 3 @ 45 lbs

9

Teresa
Messner

6:00 AM CrossFit

1 x 3 @ 30 lbs