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Overhead Squat

Metcon

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Workout

CrossFit - Tues, Aug 2

Warm-Up

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 PVC pass-throughs
10 alternating elbow to instep

1 set:
1:00 row, bike, or ski
10 alternating reach, roll, lift drill
10 single-arm ring row/arm
10 super-slow air squats (:03 down)

1 set:
1:00 row, bike, or ski
5 ring rows
10 air squats
5 ring rows
10 air squats
5 ring rows
10 air squats

Overhead Squat Review

Warm-Up

From the floor if possible

Overhead Squat (Build to a heavy 3 rep from floor)

Overhead Squat

Metcon

Metcon (AMRAP - Reps)

AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.

Intermediate:
55/75#
Beginner:
35/45#

Warm-Up

2 sets:
10 Cuban presses (PVC)
10 Y-raises (use small plates)
10 T-raises (use small plates)

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

Whiteboard:

Tuesday, August 02, 2022

Male Clients

1

Eric
Leininger

7:00 am CrossFit

1 x 3 @ 185 lbs

1

Eric
Wrona

12:00 PM CrossFit

1 x 3 @ 185 lbs

meh

2

Rand
H

6:00 pm CrossFit

1 x 3 @ 175 lbs

3

Mickey
$ Admony

5:00 pm CrossFit

1 x 3 @ 165 lbs

floor

3

Private

5:00 am CrossFit

1 x 3 @ 165 lbs

4

Daz
Williams

6:00 am CrossFit

1 x 3 @ 155 lbs

5

Daniel
Russell

5:00 pm CrossFit

1 x 3 @ 145 lbs

5

Marc
Jones

5:00 am CrossFit

1 x 3 @ 145 lbs

6

David
Guerra

5:00 am CrossFit

1 x 3 @ 125 lbs

6

Joseph
Pina

6:00 pm CrossFit

1 x 3 @ 125 lbs

6

Sudheer
Reddy

6:00 pm CrossFit

1 x 3 @ 125 lbs

125 - c/j grip squat, 95# snatch grip

7

Private

6:00 am CrossFit

1 x 3 @ 115 lbs

7

John
Ezell

5:00 am CrossFit

1 x 3 @ 115 lbs

From the floor

8

Saikrishna
Chinthapatla

7:00 am CrossFit

1 x 3 @ 100 lbs

9

Andrew
Tran

5:00 am CrossFit

1 x 3 @ 95 lbs

9

Irgam
Ram

6:00 pm CrossFit

1 x 3 @ 95 lbs

10

Anu
—

5:00 pm CrossFit

1 x 3 @ 85 lbs

10

Noel
Janacek

6:00 am CrossFit

1 x 3 @ 85 lbs

11

Hunter
Brumit

5:00 am CrossFit

1 x 3 @ 75 lbs

11

Rammurthy
Mudimadugula

5:00 pm CrossFit

1 x 3 @ 75 lbs

12

Josh
Pipka

7:00 am CrossFit

6 x 3 @ 65 lbs

13

John
Curl

6:00 am CrossFit

1 x 3 @ 35 lbs

Female Clients

1

Morgan
Littauer

5:00 pm CrossFit

1 x 3 @ 105 lbs

2

Kelsea
Johnson

7:00pm CrossFit

1 x 3 @ 100 lbs

3

Private

5:00 pm CrossFit

1 x 3 @ 80 lbs

3

Darcie
Fleming

5:00 am CrossFit

1 x 3 @ 80 lbs

55-70 with snatch 75/80 from back rack

4

Cathy
Willenborg

5:00 pm CrossFit

1 x 3 @ 75 lbs

4

Natalee
Peak

6:00 am CrossFit

1 x 3 @ 75 lbs

4

Sandra
Ortega

6:00 pm CrossFit

1 x 3 @ 75 lbs

5

Sherika
Johnson

7:00 am CrossFit

1 x 3 @ 65 lbs

6

Stephanie
Carenza

5:00 am CrossFit

1 x 3 @ 55 lbs

7

Ambir
Chadwick

5:00 am CrossFit

3 x 3 @ 50 lbs

worked up to 50, did multiple sets at this to focus on form inste...

7

Cathy
Landry

5:00 pm CrossFit

1 x 3 @ 50 lbs

8

Sarah
Ezell

5:00 am CrossFit

1 x 3 @ 45 lbs

9

Claire
Hung

5:00 am CrossFit

5 x 3 @ 35 lbs

9

Claudia
Travers

5:00 pm CrossFit

1 x 3 @ 35 lbs

9

Kris
Fanning

7:00 am CrossFit

1 x 3 @ 35 lbs

9

LaToya
Banks

5:00 am CrossFit

1 x 3 @ 35 lbs

10

Angelica
Rodriguez

7:00 am CrossFit

1 x 3 @ 15 lbs

11

Giovanna
Gardner

12:00 PM CrossFit

4 x 3 @ 10 lbs