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Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

JULY 18, 2022

Pre Stretch Primer

3 Rds /
5 Cals Bike
10 Squats
15 Arch to Hollow

ACCESSORY

Member Choice:
A) Dumb Bell Row, 5x5
or
B) Pistols or Single-leg Stand-ups, 5x5

BARBELL

BAR: Overhead Squat (5x3 @ 70%)

Overhead Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rounds / 15 cap
20 Single-leg V-ups | RX+ T2B
40 Lunges | RX+ Weighted Lunges, 45/25 | 35/15 (u choose the object: plate, DB or KB)
20 Burpees | RX+ Strict Burpees

WOD

WOD: Metcon (AMRAP - Rounds and Reps)

WOD Video:
https://www.youtube.com/watch?v=CwMEmCM40OA

AMRAP 7
21/15 Cals Bike
21 Thrusters, 75/55/35
21 Pull-ups

*This WOD has been edited from the original video to being an AMRAP w/ lighter weight.

KIKR

KIKR: Metcon (AMRAP - Reps)

AMRAP 3: Sit-ups | RX+ GHD SU

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

Whiteboard:

Monday, July 18, 2022

Male Clients

1

Jared
Howard

4:00 PM Open Gym

5 x 3 @ 195 lbs

2

Curtis
Hackler

5:30 AM CrossFit

5 x 3 @ 165 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 165 lbs

3

Carlos
Gonzalez

5:30 PM CrossFit

5 x 3 @ 155 lbs

4

Johnny
Whisman

5:30 PM CrossFit

5 x 3 @ 140 lbs

5

Chris
McAbery

12:00 PM Open Gym

5 x 3 @ 135 lbs

5

Matt
Phillips

4:00 PM Open Gym

5 x 3 @ 135 lbs

6

Scott
Blakemore

6:30 PM CrossFit

5 x 3 @ 130 lbs

7

Bryan
Hollenbeck

5:30 PM CrossFit

5 x 3 @ 125 lbs

7

Dylan
Smith

6:30 PM CrossFit

5 x 3 @ 125 lbs

8

Jason
Flick

12:00 PM Open Gym

5 x 3 @ 105 lbs

9

Adam
Bulleigh

6:30 PM CrossFit

5 x 3 @ 95 lbs

10

Alex
Martinez

9:00 AM CrossFit

5 x 3 @ 75 lbs

10

Private

9:00 AM CrossFit

5 x 3 @ 75 lbs

10

Marcelo
Goro

5:30 PM CrossFit

5 x 3 @ 75 lbs

11

Brandon
Cranor

6:30 AM CrossFit

5 x 3 @ 45 lbs

12

Terry
Trowbridge

6:30 PM CrossFit

5 x 3 @ 1 lbs

PVC

13

Vinay
Penumatsa

5:30 PM CrossFit

1 x 1 @ 145 lbs

Female Clients

1

Julie
Anderson

9:00 AM CrossFit

5 x 3 @ 120 lbs

70%

1

Renee
Johnson

4:00 PM Open Gym

5 x 3 @ 120 lbs

2

Jennifer
Nelson

4:00 PM Open Gym

5 x 3 @ 110 lbs

3

Cat
Hollenbeck

4:00 PM Open Gym

5 x 3 @ 105 lbs

4

Patty
Thompson

9:00 AM CrossFit

5 x 3 @ 90 lbs

5

Melissa
Patrick

4:00 PM Open Gym

5 x 3 @ 85 lbs

6

Angela
Hansen

5:30 PM CrossFit

5 x 3 @ 75 lbs

6

Kristina
Gomez

4:00 PM Open Gym

5 x 3 @ 75 lbs

7

Kristin
Flick

12:00 PM Open Gym

5 x 3 @ 70 lbs

8

Glenda
Farris

5:30 AM CrossFit

5 x 3 @ 65 lbs

8

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 65 lbs

8

Kayla
Foster

5:30 PM CrossFit

5 x 3 @ 65 lbs

Only fell once lol

8

Laura
Clark

5:30 AM CrossFit

5 x 3 @ 65 lbs

9

Misty
Lingnau

5:30 AM CrossFit

5 x 3 @ 55 lbs

9

Nicole
Whisman

5:30 PM CrossFit

5 x 3 @ 55 lbs

10

Christina
Hageny

5:30 AM CrossFit

5 x 3 @ 52 lbs

11

Amber
Green

6:30 PM CrossFit

5 x 3 @ 45 lbs

11

Cami
Lish

5:30 AM CrossFit

5 x 3 @ 45 lbs

11

Dani
Truitt

9:00 AM CrossFit

5 x 3 @ 45 lbs

11

Deb
Davis

9:00 AM CrossFit

5 x 3 @ 45 lbs

11

Lauren
Spratt

5:30 PM CrossFit

5 x 3 @ 45 lbs

11

Tish
Trost

9:00 AM CrossFit

5 x 3 @ 45 lbs

12

Kenna
Gathright

6:30 AM CrossFit

5 x 3 @ 25 lbs

13

Sherry
Jackson

6:30 PM CrossFit

5 x 3 @ 0 lbs

PVC

13

Stephanie
Richardson

5:30 AM CrossFit

4 x 6 @ 65 lbs

13

Julie
Frakes

5:30 AM CrossFit

3 x 3 @ 65 lbs

2/3@55