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Components

Overhead Squat

Metcon

Settings

Workout

11/14/18

Warm-up

400 m run
3 rounds of
10 pull ups
15 sit ups
10 behind neck snatch grip press

Weightlifting

Overhead Squat (5 x 5)

Overhead Squat

Work Up to heavy weight. Score heaviest weight.

Metcon

Metcon (Time)

21-15-9
Kettlebell Swing (70/53)
DB Squat Snatch
Toes To Bar
Start each round with 20 Burpees

Go below parallel on snatches.

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

Whiteboard:

Wednesday, November 14, 2018

Male Clients

1

Feras
Lababdeh

5:30 AM CrossFit

5 x 5 @ 210 lbs

2

John
McFadden

6:30 PM CrossFit

2 x 5 @ 185 lbs

2

Private

6:30 PM CrossFit

1 x 5 @ 185 lbs

2

Stephen
Ford

5:30 AM CrossFit

1 x 5 @ 185 lbs

3

Telo
Nero

4:30 PM CrossFit

1 x 5 @ 135 lbs

4

Cason
Peters

5:30 PM CrossFit

1 x 5 @ 125 lbs

4

Pete
Cannistraci

12:00 PM CrossFit

1 x 5 @ 125 lbs

5

Abhishek
Kar

5:30 PM CrossFit

1 x 5 @ 115 lbs

5

Anash
Hassan

6:30 PM CrossFit

1 x 5 @ 115 lbs

6

Jose
Jimenez

4:30 PM CrossFit

1 x 4 @ 135 lbs

6

Jean-Paul
Mitterhofer

5:30 PM CrossFit

1 x 3 @ 205 lbs

Female Clients

1

Thais
Herrero

12:00 PM CrossFit

1 x 5 @ 145 lbs

🏋🏻‍♀️

2

Aneliese
Veazey

4:30 PM CrossFit

1 x 5 @ 105 lbs

3

Joanne
Parulian

6:30 PM CrossFit

1 x 5 @ 95 lbs

3

Сабира
Макажанова

6:30 PM CrossFit

1 x 5 @ 95 lbs

No time to go heavier

4

Deby
Everhard

7:30 PM CrossFit

1 x 5 @ 85 lbs

5

Private

6:30 PM CrossFit

1 x 5 @ 75 lbs

6

Janet
Ngocho

5:30 AM CrossFit

1 x 5 @ 65 lbs

6

Jennifer
Pham

7:30 PM CrossFit

1 x 5 @ 65 lbs

7

Ashley
Hay

5:30 AM CrossFit

1 x 5 @ 55 lbs

Thanks Jason