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Components

Overhead Squat

Metcon

Settings

Workout

Friday

Warm-up

1 min thoracic opener on WB

10 glute bridge
10 Deadbugs
10 WB DL
10 WB Squats
10 PVC Pass Thru
10 Pike Push Ups

Barbells to the rig, review OHS

Strength

Overhead Squat (4 x 2 )

Overhead Squat

*2 sec pause in bottom

*Working sets at 75-80% (10-15lbs heavier than last week)

*15-20 min clock

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
14 Alt DB Hang Snatch (35/20)(25/15)
12 Med Ball Clean (20/14)(14/10)
10 TTB

RX+
50/35
30/20

Scaled
Less weight
HKR

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Whiteboard:

Friday, April 01, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

2 x 2 @ 225 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 5 @ 185 lbs

ONESET x5 w/ pause

3

Jason
henry

4:30 PM CrossFit

1 x 2 @ 175 lbs

4

Dustin
Allen

4:30 PM CrossFit

1 x 2 @ 165 lbs

4

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 165 lbs

5

Steven
Woelke

8:30 AM CrossFit

4 x 2 @ 155 lbs

2 sec pause in the bottom

6

Adam
Cabrera

8:30 AM CrossFit

1 x 2 @ 125 lbs

6

Alexander
Rios

8:30 AM CrossFit

1 x 2 @ 125 lbs

7

Eli
Brewton

4:30 PM CrossFit

1 x 2 @ 105 lbs

7

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 105 lbs

8

scott
Tyler

8:30 AM CrossFit

4 x 2 @ 85 lbs

9

Kenneth
Smith

5:30 PM CrossFit

1 x 2 @ 45 lbs

Form over weight

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

4 x 2 @ 105 lbs

1

Melissa
Pusey

8:30 AM CrossFit

1 x 2 @ 105 lbs

2

Shayna
Rogers

4:30 PM CrossFit

4 x 2 @ 100 lbs

3

Jordyn
Bennett

6:00 AM CrossFit

1 x 2 @ 95 lbs

4

Sidney
Rose

4:30 PM CrossFit

4 x 2 @ 85 lbs

5

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

4 x 2 @ 80 lbs

6

Paige
Darrow

6:00 AM CrossFit

4 x 2 @ 75 lbs

7

Jennifer
Stockwell

4:30 PM CrossFit

4 x 2 @ 70 lbs

7

Samantha
Trahan

5:00 AM CrossFit

1 x 2 @ 70 lbs

8

Kimberly
Krohn

6:00 AM CrossFit

1 x 2 @ 65 lbs

9

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 60 lbs

10

Katie
Brookes

5:30 PM CrossFit

1 x 2 @ 15 lbs

Did front squats 4×2 @ 120lbs