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Overhead Squat

Thruster

Metcon

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Workout

CF - 08/19/20

A:

alt emom x 15
1- 12/9 cal row
2- 20 sit ups
3- 200m jog
4- 30 DU (60 singles)
5- rest

B: Metcon (No Measure)

conga line depth drop practice (10-20" drop max, focus on landing mechanics), 6-12 reps per athlete

C: Overhead Squat (3 x 3@ moderate load; rest as needed)

D: Thruster (3x5 thruster @155/105; rest as needed)

E: Metcon (2 Rounds for reps)

6 min amrap:
3 devils press 50/35#
6 ttb
6 SA DB thruster 50/35# (3/3)
Rest 4 min
3 min amrap:
30 pull up
16 hang db snatch 50/35 ( 8/8)

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

Whiteboard:

Wednesday, August 19, 2020

Male Clients

1

Brandon
Zajac

4:00 PM CrossFit

3 x 3 @ 235 lbs

2

JD
Mason

5:00 PM CrossFit

3 x 3 @ 185 lbs

165, 175, 185

3

_Stuart
Chandler

5:00 PM CrossFit

3 x 3 @ 165 lbs

3 sets @165

3

Flynt
Foster

7:00am CrossFit

3 x 3 @ 165 lbs

135,155, 165

4

Burt
Powers

6:00 AM CrossFit

3 x 3 @ 155 lbs

Last set 155

5

Geoff
Cottrill

6:00 AM CrossFit

3 x 3 @ 145 lbs

5

Matt
Blackburn

5:00 AM CrossFit

3 x 3 @ 145 lbs

6

Tyler
Parker

5:00 AM CrossFit

3 x 3 @ 135 lbs

7

David
Kan

6:00 PM CrossFit

3 x 3 @ 115 lbs

2 x #115; 1 x #125

7

Henry (Nick)
Nickells

12:30 PM CrossFit

3 x 3 @ 115 lbs

7

Luke
Wylie

11:30 AM CrossFit

3 x 3 @ 115 lbs

8

Jeremy
Hutzel

12:30 PM CrossFit

1 x 3 @ 145 lbs

115,135,145

Female Clients

1

Marlowe
Hillyer

6:00 AM CrossFit

3 x 3 @ 145 lbs

125, 135, 145

2

Christina
Chandler

6:00 AM CrossFit

3 x 3 @ 125 lbs

125, 125, 135

2

Debra
Stabler

5:00 PM CrossFit

3 x 3 @ 125 lbs

125, 125, 125

3

Kaitlyn
Chow

7:00am CrossFit

3 x 3 @ 115 lbs

4

Leah
Miller.

5:00 PM CrossFit

3 x 3 @ 105 lbs

5

Laura
Kim

4:00 PM CrossFit

3 x 3 @ 95 lbs

5

Laura Lynn
Williams

11:30 AM CrossFit

3 x 3 @ 95 lbs

6

Amy
Rahn

4:00 PM CrossFit

3 x 3 @ 85 lbs

6

Hadley
Davenport

4:00 PM CrossFit

3 x 3 @ 85 lbs

6

Ryan
Elizabeth ...

6:00 AM CrossFit

3 x 3 @ 85 lbs

7

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 3 @ 70 lbs

7

Susie
Bilbro

5:00 AM CrossFit

3 x 3 @ 70 lbs

8

Flor
Jalikis

5:00 AM CrossFit

3 x 3 @ 60 lbs

Maybe 65

8

Suzette
Panton

6:00 AM CrossFit

3 x 3 @ 60 lbs

9

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 3 @ 55 lbs

10

Catherine
Yancy

5:00 PM CrossFit

3 x 3 @ 45 lbs