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Components
Overhead Squat
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Date
Workout
05/18/2016 - Palo Duro CrossFit
Class
(All)
5:45 AM CrossFit
8:30AM CrossFit
5:45 PM CrossFit
6:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
23 (9/14)
Workout
05/18/2016
Weightlifting
Overhead Squat (5-4-3-2-1)
Overhead Squat
12 Minutes to establish a 1RM
Suggested Build
55%
65%
75%
85%
1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16 Minutes
5 Handstand Push-ups
20 Sit-ups
5 Handstand Push-ups
20 Kettle Bell Sumo Deadlift High-pulls (53/35)
**KB Sumo Deadlift High-pulls - touch the ground behind heels every rep.
Workout of the Day
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Whiteboard:
Wednesday, May 18, 2016
Male Clients
1
BoBo
Morrow
5:45 PM CrossFit
1 x 1 @ 235 lbs
2
Zach
Reeves
5:45 PM CrossFit
1 x 1 @ 205 lbs
3
Cameron
Reeves
5:45 AM CrossFit
1 x 3 @ 185 lbs
4
wesley
pope
5:45 PM CrossFit
1 x 1 @ 175 lbs
5
Dustin
Pierce
5:45 AM CrossFit
1 x 1 @ 155 lbs
5
Frank
Garcia
5:45 PM CrossFit
1 x 1 @ 155 lbs
6
kyle
lawles
5:45 AM CrossFit
1 x 1 @ 145 lbs
6
Sha
Gearn
5:45 AM CrossFit
1 x 1 @ 145 lbs
7
Jacob
Young
5:45 PM CrossFit
1 x 1 @ 135 lbs
75, 75, 95, 115, 135
Female Clients
1
Ashley
Reeves
6:45PM CrossFit
1 x 1 @ 135 lbs
too easy
2
Tracy
May
8:30AM CrossFit
1 x 1 @ 125 lbs
3
Maggie
Webb
5:45 PM CrossFit
1 x 1 @ 120 lbs
3
Sydney
Berg
5:45 PM CrossFit
1 x 1 @ 120 lbs
4
Brooke
Silverthorn
5:45 PM CrossFit
1 x 1 @ 100 lbs
5
Emily
Hunt
5:45 AM CrossFit
1 x 1 @ 95 lbs
5
Meg
Brown
5:45 AM CrossFit
1 x 1 @ 95 lbs
6
Jacqui
Morrow
5:45 PM CrossFit
1 x 1 @ 90 lbs
7
Charli
Contreras
8:30AM CrossFit
1 x 1 @ 85 lbs
7
Malinda
Gomez
5:45 PM CrossFit
1 x 1 @ 85 lbs
8
Christen
Wise
5:45 AM CrossFit
1 x 1 @ 75 lbs
55 65
8
Emily
Nix
6:45PM CrossFit
1 x 1 @ 75 lbs
8
NATALIE
LAWLES
8:30AM CrossFit
1 x 1 @ 75 lbs
8
Selena
Veal
8:30AM CrossFit
1 x 1 @ 75 lbs
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