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Components

Overhead Squat

Overhead Squat

Metcon

Settings

Workout

9/9/19

Weightlifting

Overhead Squat

Overhead Squat

3 Sets of 1

Sets: 50-55-60%

Tempo Overhead Squat: 5 Second Negative + 2 Second Pause in Bottom
• These percentages are based off 1RM OHS
• All reps are taken from the rack
• Rest as needed between sets

If unable to OHS then Front Squat

Overhead Squat

Overhead Squat

3 Sets of 1

Sets: 65-70-75%

2 second pause at bottom

Metcon

Metcon (Time)

2 Rounds:
25 Overhead Squats (115/85)
35/25 Cal Bike

Accessory Work

Metcon (No Measure)

3 Rounds, Not For Time:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Sit-ups
24 Hip Extensions

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

Whiteboard:

Monday, September 09, 2019

Male Clients

1

Colby
Wollak

12:00 PM CrossFit

1 x 1 @ 185 lbs

1

Kyle
Baker

5:30 PM CrossFit

1 x 1 @ 185 lbs

2

Dane
Sonnenberg

4:00 PM CrossFit

1 x 1 @ 165 lbs

3

Eli
Joy

5:30 PM CrossFit

1 x 1 @ 155 lbs

4

Private

5:30 AM CrossFit

1 x 1 @ 135 lbs

4

wesley
wilson

9:30 AM CrossFit

1 x 1 @ 135 lbs

5

Al
Moody

5:30 AM CrossFit

1 x 1 @ 115 lbs

Front squats

5

Brad
Topper

5:30 PM CrossFit

1 x 1 @ 115 lbs

5

Jason
Leach

12:00 PM CrossFit

1 x 1 @ 115 lbs

5

Jay
Parkhurst

5:30 PM CrossFit

1 x 1 @ 115 lbs

Front Squats

5

Josh
Roberts

5:30 PM CrossFit

1 x 1 @ 115 lbs

5

Kenny
Hastings

6:30 PM CrossFit

1 x 1 @ 115 lbs

6

Evan
Mason

4:00 PM CrossFit

1 x 1 @ 95 lbs

6

Noah
Pinto

4:00 PM CrossFit

1 x 1 @ 95 lbs

FRONT SQUAT

6

Ryan
Snitker

5:30 AM CrossFit

1 x 1 @ 95 lbs

7

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 85 lbs

7

Darius
Nouri

8:30AM CrossFit Class

1 x 1 @ 85 lbs

7

Jeff
Peck

8:30AM CrossFit Class

1 x 1 @ 85 lbs

7

Mike
Alfred

5:30 AM CrossFit

1 x 1 @ 85 lbs

7

Scotty
In Route

6:30 AM CrossFit

1 x 1 @ 85 lbs

8

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 75 lbs

8

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 75 lbs

9

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 70 lbs

10

Aron
Gibson

4:00 PM CrossFit

1 x 1 @ 65 lbs

front squat

11

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 55 lbs

11

Joey
Hager

4:00 PM CrossFit

1 x 1 @ 55 lbs

12

Joel
Barrio

9:30 AM CrossFit

1 x 1 @ 35 lbs

Female Clients

1

Alyson
Knight

6:30 PM CrossFit

1 x 1 @ 125 lbs

2

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 115 lbs

3

Cambell
Vander Haar

4:00 PM CrossFit

1 x 1 @ 100 lbs

4

Myra
Harmon

8:30AM CrossFit Class

1 x 1 @ 80 lbs

5

Teeter
Miller

5:30 PM CrossFit

1 x 1 @ 75 lbs

6

Mary
Mason

8:30AM CrossFit Class

1 x 1 @ 70 lbs

7

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 60 lbs

FS

8

Cindy
Orr

9:30 AM CrossFit

1 x 1 @ 55 lbs

8

Jessica
Kincaid

4:00 PM CrossFit

1 x 1 @ 55 lbs

FS

9

Emma
Mason

4:00 PM CrossFit

1 x 1 @ 50 lbs

10

chelsea
snitker

5:30 AM CrossFit

1 x 1 @ 45 lbs

10

Cindy
Mustian

4:00 PM CrossFit

1 x 1 @ 45 lbs

Front squat

11

Jacki
Collins

8:30AM CrossFit Class

1 x 1 @ 35 lbs

11

Lauran
Stump

5:30 AM CrossFit

1 x 1 @ 35 lbs

12

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 0 lbs

115# fs