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Overhead Squat

Metcon

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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