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Overhead Squat

Metcon

Metcon

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Workout

Monday

Weightlifting

A: Overhead Squat (1-1-1-1-1)

Metcon

B: Metcon (Time)

Rx =
4 rounds for time:
25/20 calorie row
15 overhead squats (95/65)
10 pull-ups
1 minute rest

Rx+ =
4 rounds for time:
25/20 calorie ski
15 overhead squats (135/85)
7/5 ring muscle ups
1 minute rest

Modify overhead squats to goblet squats as needed if you do not yet have the shoulder mobility for them.

Extra

C: Metcon (Time)

Rx =
5 rounds of:
10 dumbbell snatch (50/35)
15 pushups

Rx+ =
5 rounds of:
10 dumbbell snatch (70/50)
20 pushups

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, May 23, 2022

Male Clients

1

Anthony
Vorachak

CrossFit: 12:00 PM

1 x 1 @ 315 lbs

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2

Josh
Patch

Open Gym

1 x 1 @ 245 lbs

3

Andy
Kaestle

CrossFit: 5:00 AM

1 x 1 @ 240 lbs

4

Hunter
Brayton

CrossFit: 4:30 PM

1 x 1 @ 215 lbs

4

Jake
Adams

Open Gym

1 x 1 @ 215 lbs

5

Private

CrossFit: 5:00 AM

1 x 1 @ 205 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 1 @ 185 lbs

7

Jonathon
Loos

CrossFit: 5:30 PM

1 x 1 @ 145 lbs

8

John
Mullen

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

8

yasser
elhariry

CrossFit: 5:00 AM

1 x 1 @ 135 lbs

9

Ben
Kulp

Open Gym

1 x 1 @ 125 lbs

9

Jon
Falkenburg

CrossFit: 5:30 PM

1 x 1 @ 125 lbs

Female Clients

1

Alaina
Savage

Open Gym

1 x 1 @ 185 lbs

2

Anna
McKay

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

2

Myah
Pease

CrossFit: 12:00 PM

1 x 1 @ 155 lbs

3

Megan
Landgraf

CrossFit: 4:30 PM

1 x 1 @ 145 lbs

woof

4

Taylor
Turner

CrossFit: 5:30 PM

1 x 1 @ 140 lbs

5

Nicole
Laudano

CrossFit: 5:30 PM

1 x 1 @ 135 lbs

6

Heather
Lynaugh

CrossFit: 12:00 PM

1 x 1 @ 133 lbs

7

Laura
Pickrell

CrossFit: 5:30 PM

1 x 1 @ 123 lbs

8

Irma
Vlasac

CrossFit: 6:00 AM

1 x 1 @ 120 lbs

9

Gillian
Sowden

CrossFit: 5:00 AM

1 x 1 @ 113 lbs

10

Michaela
Goodwin

CrossFit: 6:00 AM

1 x 1 @ 110 lbs

11

marjie
bish

CrossFit: 6:00 AM

1 x 1 @ 100 lbs

12

Private

CrossFit: 5:30 PM

1 x 1 @ 78 lbs