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Components
Overhead Squat
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
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Mini Beast
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Date
Workout
05/20/2020 - Palo Duro CrossFit
Class
(All)
CrossFit: 5:30 AM
CrossFit: 8:30 AM
CrossFit: 4:30 PM
Open Gym
CrossFit: 6:00 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (11/6)
Workout
05/20/2020
Weightlifting
Focus on FORM not WEIGHT!! Today is about focusing on form and re-establishing impeccable habits in the overhead squat.
Overhead Squat (5 Reps EOMOM for 10 Minutes )
Overhead Squat
Workout of the Day
Metcon (AMRAP - Reps)
As Many Reps as Possible in 12 Minutes
02 Handstand Push-ups
02 Box Jumps (24/20)
*add 02 Reps per movement each round
Rep Calculator: (#)=Total Reps after the round is complete.
02
02(04)
04
04(12)
06
06(24)
08
08(40)
10
10(60)
12
12(84)
14
14(112)
16
16(144)
18
18(180)
20
20(220)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 20, 2020
Male Clients
1
Cameron
Reeves
CrossFit: 4:30 PM
1 x 5 @ 175 lbs
2
RW
Rice
CrossFit: 4:30 PM
5 x 5 @ 135 lbs
2
Chase
Young
CrossFit: 8:30 AM
1 x 5 @ 135 lbs
3
Nick
Davidson
CrossFit: 4:30 PM
4 x 5 @ 115 lbs
3
Riley
Alford
CrossFit: 6:00 PM
2 x 5 @ 115 lbs
4
Jack
Davis
CrossFit: 4:30 PM
1 x 5 @ 105 lbs
worked on form
5
Michal
Morelos
CrossFit: 4:30 PM
5 x 5 @ 95 lbs
5
Zach
Reeves
CrossFit: 6:00 PM
5 x 5 @ 95 lbs
5
Jeremy
Nix
CrossFit: 6:00 PM
3 x 5 @ 95 lbs
6
Seth
McClellan
CrossFit: 5:30 AM
2 x 5 @ 75 lbs
7
Kevin
Korinek
CrossFit: 5:30 AM
3 x 5 @ 45 lbs
Female Clients
1
Emily
Hunt
CrossFit: 8:30 AM
1 x 5 @ 95 lbs
1
Tracy
May
CrossFit: 8:30 AM
1 x 5 @ 95 lbs
2
Ashley
Reeves
CrossFit: 5:30 AM
4 x 5 @ 85 lbs
3
Melissa
McClellan
CrossFit: 5:30 AM
4 x 5 @ 65 lbs
4
Meg
Brown
CrossFit: 8:30 AM
2 x 5 @ 55 lbs
5
Texi
Schaeffer
CrossFit: 6:00 PM
5 x 5 @ 35 lbs
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