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Components
Overhead Squat
Metcon
Settings
Location
(All)
Palo Duro CrossFit
Program
CrossFit
Crossfit Amarillo Police Department
Easy Macs
Homeschool PE
Lil Beasts
Mini Beast
Summer Crush
Yoga
Date
Workout
7/20/2018 - Palo Duro CrossFit
Class
(All)
5:30AM CrossFit
8:30AM CrossFit
4:30PM CrossFit
5:45PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (8/8)
Workout
7/20/2018
Weightlifting
Overhead Squat (12 Minutes to Establish a 1 RM Overhead Squat)
Overhead Squat
Suggested Build:
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 90%
1 Rep Max Attempt
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP in 16 Minutes
15 Goblet Squats (35/20, Rx+=50/35)
10 Hang Power Cleans (35/20, Rx+=50/35)
05 Bar Muscle-ups (scale = 5 Pull-ups & 5 Ring Dips)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 20, 2018
Male Clients
1
Jonathan
Larsen
4:30PM CrossFit
1 x 1 @ 245 lbs
2
Zach
Reeves
8:30AM CrossFit
1 x 1 @ 205 lbs
3
phillip
wise
5:45PM CrossFit
1 x 1 @ 175 lbs
4
Riley
Alford
4:30PM CrossFit
1 x 1 @ 135 lbs
5
Micheal
Willbanks
8:30AM CrossFit
1 x 1 @ 115 lbs
5
Raine Corado
l
4:30PM CrossFit
1 x 1 @ 115 lbs
6
TJ
Greer
5:45PM CrossFit
6 x 3 @ 75 lbs
7
Seth
McClellan
5:30AM CrossFit
2 x 4 @ 65 lbs
Female Clients
1
Ashley
Reeves
5:30AM CrossFit
1 x 1 @ 155 lbs
failed 170
2
Tracy
May
8:30AM CrossFit
1 x 1 @ 145 lbs
3
Christen
Wise
5:45PM CrossFit
1 x 1 @ 125 lbs
4
Becky
Parrish
5:30AM CrossFit
1 x 1 @ 110 lbs
4
jesseca
jackson
8:30AM CrossFit
1 x 1 @ 110 lbs
5
Jenna
Greer
5:45PM CrossFit
6 x 3 @ 65 lbs
6
Melissa
McClellan
5:30AM CrossFit
6 x 5 @ 45 lbs
7
Addison
Jobe
4:30PM CrossFit
1 x 1 @ 15 lbs
barbell
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