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Components
Overhead Squat
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Friday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
27 (11/16)
Workout
Friday
Warm-up
Halo
Into..
5/5 Squat reach up w/ back against wall
:30 pec stretch against rig post each side
5/5 SA Banded OH Squats
:30 Sumo Squat hold holding onto rig
Grab barbells, review OH Squat
Strength
Overhead Squat (1 x 1)
Overhead Squat
1RM!!!
25 min clock
Metcon
Metcon (Time)
3 rounds
20 air squats
15 ab mat sit ups
10 push ups
*7 min cap
RX+
5 BMU instead of push ups
Scaled
Plate push ups
10-15 air squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 29, 2022
Male Clients
1
James
Wall
8:30 AM CrossFit
1 x 1 @ 305 lbs
Other Total
2
Jason
henry
8:30 AM CrossFit
1 x 1 @ 250 lbs
3
Hunter
Kiker
5:00 AM CrossFit
1 x 1 @ 225 lbs
4
Stefan
Chamlis
5:30 PM CrossFit
1 x 1 @ 210 lbs
5
Jason
Rabinowitz
5:00 AM CrossFit
1 x 1 @ 185 lbs
6
Eli
Brewton
8:30 AM CrossFit
1 x 1 @ 145 lbs
7
Keith
Desa
5:00 AM CrossFit
1 x 1 @ 140 lbs
8
Austin
Basile
4:30 PM CrossFit
1 x 1 @ 135 lbs
9
Ryan
Stephens
5:30 PM CrossFit
1 x 1 @ 125 lbs
10
Evan
Baker
5:00 AM CrossFit
1 x 1 @ 110 lbs
11
Jake
Martocci
4:30 PM CrossFit
1 x 3 @ 95 lbs
Female Clients
1
Melissa
Pusey
8:30 AM CrossFit
1 x 1 @ 130 lbs
1
Sam
Quale
5:00 AM CrossFit
1 x 1 @ 130 lbs
2
Katie
Cuson
5:00 AM CrossFit
1 x 1 @ 125 lbs
3
Amanda
Wilson
8:30 AM CrossFit
1 x 1 @ 115 lbs
3
Katey
Mackin
5:00 AM CrossFit
1 x 1 @ 115 lbs
3
Megan
Webb
6:00 AM CrossFit
1 x 1 @ 115 lbs
4
Jessica
Kelly
5:00 AM CrossFit
1 x 1 @ 110 lbs
5
Paige
Darrow
4:30 PM CrossFit
1 x 1 @ 95 lbs
6
Dawn
Word
5:00 AM CrossFit
1 x 1 @ 90 lbs
6
Joy
Harrell
8:30 AM CrossFit
1 x 1 @ 90 lbs
10# PR
7
Crystal
Berry🫐
6:00 AM CrossFit
1 x 1 @ 85 lbs
8
Kandiss
Campbell
6:00 AM CrossFit
1 x 1 @ 75 lbs
9
Amber
Fisher
8:30 AM CrossFit
2 x 1 @ 65 lbs
9
Heather
Williams
5:00 AM CrossFit
1 x 1 @ 65 lbs
10
Estma
White
5:00 AM CrossFit
1 x 1 @ 55 lbs
11
Sara
Toro
5:00 AM CrossFit
1 x 1 @ 45 lbs
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