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Overhead Squat

Metcon

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Workout

Friday

Warm-up

1 min thoracic opener on WB

25 SU
5/5 worlds greatest
5 bear to thoracic bridge
10 air squats
10 RKBS
10 banded BTN Snatch Press
10 banded OHS squats

Review OHS

Strength

Overhead Squat (4 x 2)

Overhead Squat

*2 sec pause on first rep

*78-82% for working sets (5-10lb heavier than last week)

*15-18 min clock

Week 3 of 6

Metcon

Metcon (Time)

For time
100 DU
75 WB (20/14)
50 RKBS (53/44)(35/26)
100 DU

13 min cap

RX+
70/53
100 WB
125 DU

Scaled
150 SU
40-50 WB
Less weight

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Whiteboard:

Friday, April 08, 2022

Male Clients

1

Jason
henry

4:30 PM CrossFit

1 x 2 @ 185 lbs

2

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 180 lbs

3

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 175 lbs

4

Steven
Woelke

8:30 AM CrossFit

4 x 2 @ 165 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 2 @ 165 lbs

5

Alexander
Rios

8:30 AM CrossFit

1 x 2 @ 145 lbs

6

Steven
Lopez

4:30 PM CrossFit

4 x 2 @ 125 lbs

7

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 120 lbs

8

scott
Tyler

5:00 AM CrossFit

4 x 2 @ 95 lbs

9

Ryan
Stephens

5:30 PM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Bri
Pichler

8:30 AM CrossFit

4 x 2 @ 115 lbs

1

Melissa
Pusey

8:30 AM CrossFit

4 x 2 @ 115 lbs

2

Katie
Cuson

5:00 AM CrossFit

4 x 2 @ 105 lbs

2

Jessica
Kelly

5:00 AM CrossFit

1 x 2 @ 105 lbs

3

Amanda
Wilson

8:30 AM CrossFit

1 x 2 @ 100 lbs

4

Alexandra
Moran

4:30 PM CrossFit

1 x 2 @ 95 lbs

5

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

4 x 2 @ 90 lbs

6

Paige
Darrow

4:30 PM CrossFit

1 x 2 @ 85 lbs

7

Danielle
O'Connor

5:00 AM CrossFit

4 x 2 @ 75 lbs

7

Samantha
Trahan

5:00 AM CrossFit

4 x 2 @ 75 lbs

7

Joy
Harrell

8:30 AM CrossFit

3 x 2 @ 75 lbs

8

Heather
Williams

5:00 AM CrossFit

1 x 2 @ 60 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 2 @ 55 lbs