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Components

Overhead Squat

Metcon

Settings

Workout

191021

Weightlifting

Overhead Squat (10RM)

Overhead Squat

ON A 10:00 RUNNING CLOCK...
Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Metcon

Metcon (Time)

FOR TIME
200m Run
15 Hang Power Snatch
15 Overhead Squat
15 HSPU
400m Run
15 HSPU
15 Overhead Squat
15 Hang Power Snatch
200m Run

RX+: 95/65
RX: 65/45

-12:00 Hard Cap-

Optional Cool Down

FOR RECOVERY
2:00 Foam Rolling L-Side Lat
2:00 Foam Rolling R-Side Lat
2:00 Foam Rolling T-Spine

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

Whiteboard:

Monday, October 21, 2019

Male Clients

1

Aaron
Malek

5:00 PM CrossFit

1 x 10 @ 165 lbs

165

1

Private

6:00 PM CrossFit

1 x 10 @ 165 lbs

2

Gabriel
Ramos

6:00 PM CrossFit

1 x 10 @ 135 lbs

2

Matthew
Daniels

6:00 PM CrossFit

1 x 10 @ 135 lbs

3

Aaron
Conger

5:00 AM CrossFit

1 x 10 @ 115 lbs

Easy!

3

Willie
Vera

5:00 AM CrossFit

1 x 10 @ 115 lbs

4

Private

4:00 PM CrossFit

1 x 10 @ 110 lbs

5

Kenny
Stanley

5:00 AM CrossFit

1 x 10 @ 105 lbs

6

Cody
Preece

6:00 AM CrossFit

1 x 10 @ 75 lbs

7

Private

7:00 PM CrossFit

1 x 10 @ 55 lbs

7

John
Savage

6:00 AM CrossFit

1 x 10 @ 55 lbs

8

Chase
Lewis

6:00 PM CrossFit

1 x 10 @ 0 lbs

135

8

Matt
Neid

4:00 PM CrossFit

1 x 4 @ 215 lbs

Female Clients

1

Precious
Dominguez

7:00 PM CrossFit

1 x 10 @ 125 lbs

2

Katy
Andrews

4:00 PM CrossFit

1 x 10 @ 120 lbs

3

Shannon
Mudd

5:00 AM CrossFit

1 x 10 @ 115 lbs

4

Jamie
Tolleson

5:00 PM CrossFit

1 x 10 @ 105 lbs

4

JuJu
Ardoin

6:00 PM CrossFit

1 x 10 @ 105 lbs

5

Crissy
Autry

5:00 AM CrossFit

1 x 10 @ 95 lbs

6

Karen
Tallant

5:00 PM CrossFit

1 x 10 @ 90 lbs

7

Geri
Niess

12:00 PM Noon CrossFit

1 x 10 @ 85 lbs

Back squat

7

Jamie
Sutton

6:00 PM CrossFit

1 x 10 @ 85 lbs

7

Kasi
Bevel

4:00 PM CrossFit

1 x 10 @ 85 lbs

8

Cloud
☁️ ramos

12:00 PM Noon CrossFit

1 x 10 @ 75 lbs

8

Elisa
Ramos

12:00 PM Noon CrossFit

1 x 10 @ 75 lbs

8

Harley
Lewis

5:00 AM CrossFit

1 x 10 @ 75 lbs

8

Jennifer
Vera

5:00 AM CrossFit

1 x 10 @ 75 lbs

8

Miriany
🇵🇷 Hornberger

12:00 PM Noon CrossFit

1 x 10 @ 75 lbs

9

Cassandra
Weber

6:00 PM CrossFit

1 x 10 @ 65 lbs

10

Andrea
Hicks

6:00 AM CrossFit

1 x 10 @ 60 lbs

10

Danielle
Kellermann

5:00 PM CrossFit

1 x 10 @ 60 lbs

10

Isabel
Lewis

6:00 PM CrossFit

1 x 10 @ 60 lbs

10

Jamie
Bivens

12:00 PM Noon CrossFit

1 x 10 @ 60 lbs

11

Catherine
Benham

4:00 PM CrossFit

1 x 10 @ 55 lbs

11

kelly
mooney

9:00 AM CrossFit

1 x 10 @ 55 lbs

12

ANGELICA
DELGADO

5:00 AM CrossFit

1 x 10 @ 45 lbs

13

Samantha
Weber

6:00 PM CrossFit

1 x 10 @ 40 lbs

14

Allison
Saylor

12:00 PM Noon CrossFit

1 x 10 @ 35 lbs

15

Brandy
Le

9:00 AM CrossFit

1 x 8 @ 115 lbs

Failed both attempts 1x8 - 115 1x6 - 115 😫