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Components

Overhead Squat

Metcon

Settings

Workout

OHS + T2B/BJ EMOM

Warm-up

15 Banded Ext. Rotations w/ Press
15 Scap Pull-ups
15 Scap Push-ups
15 Banded Face Pulls
15 V-Ups
0:30 Perfect Lunge / leg
0:30 Hollow Hold
15 Wall Squats
10 PVC Passes
10 PVC OHS
1:00 Calf Stretch / leg
DONE TOGETHER:
5 B/N Snatch Grip Press (45/35)
5 Good Mornings (45/35)
5 B/N Split Jerks (45/35)
5 OHS (45/35)
5 B/N Sotts Press (45/35)

Strength

Overhead Squat (3-3-3-2-2-1)

15 minutes

Metcon

Metcon (AMRAP - Rounds)

EMOM x 10
10 Toes-to-bar
10 Box Jumps (24/20)

Score: Successful rounds completed. Scale so that 10 T2B can be done unbroken for a few rounds.

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

Whiteboard:

Friday, October 12, 2018

Male Clients

1

Connor
Miller 🍟 🍔

5pm CrossFit

1 x 1 @ 275 lbs

135-185-205-225-245-275

2

Private

5pm CrossFit

1 x 1 @ 225 lbs

2

Jim
Pinkerton

6am CrossFit

1 x 1 @ 225 lbs

2

Scott
Kellner

6am CrossFit

1 x 1 @ 225 lbs

3@115, 135, 155, 2@ 185, 205, 1@ 225

3

Fernando
Flores

6am CrossFit

1 x 1 @ 215 lbs

4

Lenny
T

12pm CrossFit

1 x 1 @ 205 lbs

5

Scott
Wasowski

4pm CrossFit

1 x 1 @ 200 lbs

6

Ilya
Zavalov

12pm CrossFit

1 x 1 @ 197 lbs

7

Aaron
Hungerford

4pm CrossFit

1 x 1 @ 195 lbs

8

Brian
Kalmenson

6am CrossFit

1 x 1 @ 185 lbs

No stability on right shoulder

8

Denver
Guess

6pm CrossFit

1 x 1 @ 185 lbs

8

Robby
Tabellija

12pm CrossFit

1 x 1 @ 185 lbs

9

Frank!e
Armas

4pm CrossFit

1 x 1 @ 176.4 lbs

It’s been awhile

10

Adam
Gelfand

12pm CrossFit

1 x 1 @ 175 lbs

11

Nate
Cobb

8am CrossFit

1 x 1 @ 167 lbs

12

Fabricio
🦍

12pm CrossFit

1 x 1 @ 165 lbs

13

Tony
Huynh

7am CrossFit

1 x 1 @ 164 lbs

14

Ken
Nelson

4pm CrossFit

1 x 1 @ 155 lbs

15

Ryan
Goderre

4pm CrossFit

1 x 1 @ 135 lbs

16

Chris
Christian

6am CrossFit

1 x 1 @ 130 lbs

17

Brandon
Gonzalez

4pm CrossFit

1 x 1 @ 125 lbs

17

Salvador
Urena

4pm CrossFit

1 x 1 @ 125 lbs

18

Chris
Bartley

4pm CrossFit

1 x 2 @ 115 lbs

18

James
Tamashiro

6pm CrossFit

1 x 1 @ 115 lbs

19

Zach
Jones

12pm CrossFit

1 x 3 @ 95 lbs

20

Yehuda
Lurie

8am CrossFit

1 x 1 @ 75 lbs

21

Ryan
Holcombe

6pm CrossFit

0 x 0 @ 0 lbs

sub front rack lunges - 125 max 1x2

Female Clients

1

Patrisha
Wilson

6am CrossFit

1 x 1 @ 145 lbs

2

Kim
McGrath

4pm CrossFit

1 x 1 @ 135 lbs

3

Samantha
Berenter

12pm CrossFit

1 x 1 @ 125 lbs

4

Private

5pm CrossFit

1 x 1 @ 120 lbs

5

Kait
Pollen

5pm CrossFit

1 x 2 @ 115 lbs

Failed 130#

5

Katie
Klink

6am CrossFit

1 x 1 @ 115 lbs

5

Kym
Janke

4pm CrossFit

1 x 1 @ 115 lbs

5

Manda
Serna

4pm CrossFit

1 x 1 @ 115 lbs

6

Jen
Carroll

5pm CrossFit

1 x 1 @ 105 lbs

7

Maria
Mercado

6pm CrossFit

1 x 1 @ 100 lbs

7

Wifey
(aka Chris ...

6pm CrossFit

1 x 1 @ 100 lbs

8

Brenna
Jarrells

12pm CrossFit

1 x 1 @ 90 lbs

8

Donica
Ryder ⛵️

6am CrossFit

1 x 1 @ 90 lbs

8

Emily
Gruber

6am CrossFit

1 x 1 @ 90 lbs

8

Jaclyn
Morbitzer

12pm CrossFit

1 x 1 @ 90 lbs

injured ankle so i did strict press

8

Janis
Green

7am CrossFit

1 x 1 @ 90 lbs

9

Alissa
Cobb

7am CrossFit

1 x 1 @ 86 lbs

10

Taylor
Hempy

6am CrossFit

1 x 1 @ 85 lbs

10

Theresa
Brinsa

8am CrossFit

1 x 1 @ 85 lbs

11

Danielle
Barragan

12pm CrossFit

1 x 1 @ 80 lbs

11

Gracie
Laciste

4pm CrossFit

1 x 1 @ 80 lbs

11

Tammy
Nguyen

6am CrossFit

1 x 1 @ 80 lbs

12

Private

6pm CrossFit

1 x 1 @ 75 lbs

13

Lisa
Gift

8am CrossFit

1 x 2 @ 65 lbs

failed on last set

13

Camille
Chamberlen

7am CrossFit

1 x 1 @ 65 lbs

13

kasey
stark

4pm CrossFit

1 x 1 @ 65 lbs

14

Rowena
Sinclair

12pm CrossFit

1 x 1 @ 37 lbs

15

Brooke🦄
Beronda 🦏

5pm CrossFit

1 x 1 @ 0 lbs

back squat 245#