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Components

Overhead Squat

Metcon

Metcon

Metcon

Settings

Workout

JULY 29, 2022

Pre Stretch Primer

3 Rds /
5 Cals Bike or Ski
10 PVC OH Squats

ACCESSORY

Member Choice:
A) Box Jump & Land in bottom of snatch position (consider using PVC), 5x5
or
B) Single-arm DB Shoulder Press, 5x5R/5L (heavy)

BARBELL

BAR: Overhead Squat (5x3 @ 80%)

Overhead Squat

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

40-30-20-10 / 15 cap
Med Ball Thruster, 20/14/10# | RX+ WBS
Sit ups | RX+ T2B or GHDSU or any combo
Run 200m after each rd or Row 300m

WOD

WOD: Metcon (Time)

Video Breakdown:
https://youtu.be/7ldHuNeJXHE

10 cap:
7 Deadlift, 315/205 | 275/185
100 DU's | RX+ 100 UB DU's
45 Pull-ups | RX+ 30 UB Pull-ups

KIKR

KIKR: Metcon (Distance)

Max Distance in 30 Pulls on Rower

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

Whiteboard:

Friday, July 29, 2022

Male Clients

1

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 3 @ 185 lbs

2

Dallas
Hindman

9:00 AM CrossFit

5 x 3 @ 175 lbs

3

Johnny
Whisman

9:00 AM CrossFit

5 x 3 @ 155 lbs

4

Private

9:00 AM CrossFit

5 x 3 @ 75 lbs

5

Marcelo
Goro

5:30 PM CrossFit

5 x 3 @ 65 lbs

6

Scott
Blakemore

6:30 AM CrossFit

4 x 3 @ 145 lbs

6

Chris
McAbery

12:00 PM Open Gym

2 x 20 @ 75 lbs

Female Clients

1

Renee
Johnson

4:00 PM Open Gym

5 x 3 @ 140 lbs

2

Cat
Hollenbeck

4:00 PM Open Gym

5 x 3 @ 115 lbs

3

Jennifer
Nelson

9:00 AM CrossFit

5 x 3 @ 110 lbs

4

Stephanie
Richardson

6:30 AM CrossFit

5 x 3 @ 105 lbs

5

Aubrey
Baker

6:30 AM CrossFit

5 x 3 @ 90 lbs

80%

6

Melissa
Patrick

9:00 AM CrossFit

5 x 3 @ 85 lbs

7

Sammy
Epperson

6:30 AM CrossFit

5 x 3 @ 70 lbs

8

Rachel
Showler

6:30 AM CrossFit

5 x 3 @ 55 lbs

9

Deb
Davis

9:00 AM CrossFit

5 x 3 @ 50 lbs

9

Misty
Lingnau

5:30 AM CrossFit

5 x 3 @ 50 lbs

10

Nithya
Mohan

5:30 PM CrossFit

5 x 3 @ 35 lbs

11

Glenda
Farris

5:30 AM CrossFit

3 x 3 @ 55 lbs

11

Ghada
Marie Burgess

9:00 AM CrossFit

2 x 3 @ 50 lbs

11

Kayla
Foster

5:30 PM CrossFit

1 x 2 @ 80 lbs