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Overhead Squat

Metcon

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Workout

11/20/19

Weightlifting

Overhead Squat

Overhead Squat

5 Sets of 1

*10 Second Pause in Bottom

Set 1: 50% of 1RM OHS
Set 2: 55%
Set 3: 60%
Sets 4-5: Build to a Heavy

*Off the rack
*Work on OHS strength and positioning by pausing for a full 10 seconds in the bottom of each rep
*The goal here is to stay fully active and braced as you support the weight overhead
*Build in percentages (50-60%) for the first three sets and then build to a heavy single
*Sticking with the 10 second pause is more important than the weight on the barbell
*If unable to OHS then Front Squat

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
15 OHS (95/65)
30 DU
15 Deadlifts (95/65)
30 DU

RX (75/55)

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Whiteboard:

Wednesday, November 20, 2019

Male Clients

1

Colby
Wollak

4:00 PM CrossFit

1 x 1 @ 235 lbs

2

Erich
Cloninger

12:00 PM CrossFit

1 x 1 @ 165 lbs

3

wesley
wilson

9:30 AM CrossFit

1 x 1 @ 155 lbs

4

Jeff
Peck

8:30AM CrossFit Class

1 x 1 @ 135 lbs

4

Lanny
Natoli

4:00 PM CrossFit

1 x 1 @ 135 lbs

5

Scotty
In Route

8:30AM CrossFit Class

1 x 1 @ 125 lbs

5

Todd
Mehrmann

8:30AM CrossFit Class

1 x 1 @ 125 lbs

6

Johnny
Quilla

12:00 PM CrossFit

1 x 1 @ 115 lbs

7

Joey
Hager

5:30 PM CrossFit

1 x 1 @ 95 lbs

7

Lee
Blackwelder

5:30 PM CrossFit

1 x 1 @ 95 lbs

7

Rj
colichio

8:30AM CrossFit Class

1 x 1 @ 95 lbs

8

Al
Moody

5:30 AM CrossFit

1 x 1 @ 90 lbs

Front squat

9

Bernard
Tripp

6:30 AM CrossFit

1 x 1 @ 75 lbs

9

Jim
Tuttle

6:30 AM CrossFit

1 x 1 @ 75 lbs

10

King
of Verdict ...

12:00 PM CrossFit

1 x 1 @ 65 lbs

11

Eric
Olinger

12:00 PM CrossFit

1 x 1 @ 45 lbs

11

Ryan
Snitker

4:00 PM CrossFit

1 x 1 @ 45 lbs

Worked on technique

12

Ben
Hinnen

5:30 AM CrossFit

1 x 1 @ 35 lbs

13

Patrick
Dollak

9:30 AM CrossFit

1 x 1 @ 1 lbs

PVC

14

Noah
Pinto

4:00 PM CrossFit

1 x 1 @ 0 lbs

120lbs frontsquat

Female Clients

1

Alyson
Knight

4:00 PM CrossFit

1 x 1 @ 135 lbs

2

Cambell
Vander Haar

12:00 PM CrossFit

1 x 1 @ 115 lbs

3

Myra
Harmon

4:00 PM CrossFit

1 x 1 @ 85 lbs

4

Amy
Plonk

4:00 PM CrossFit

1 x 1 @ 75 lbs

5

Alyssa
Dias

5:30 PM CrossFit

1 x 1 @ 70 lbs

5

Jenn
Warcola

9:30 AM CrossFit

1 x 1 @ 70 lbs

6

Amy
Clinton

9:30 AM CrossFit

1 x 1 @ 65 lbs

front squats

7

chelsea
snitker

4:00 PM CrossFit

1 x 1 @ 55 lbs

7

Jennifer
Taylor

6:30 AM CrossFit

1 x 1 @ 55 lbs

7

Marissa
Hager

5:30 PM CrossFit

1 x 1 @ 55 lbs

8

Allison
Farar

4:00 PM CrossFit

1 x 1 @ 50 lbs

8

Jacki
Collins

9:30 AM CrossFit

1 x 1 @ 50 lbs

9

Cindy
Mustian

4:00 PM CrossFit

1 x 1 @ 35 lbs

10

Rebecca
Karner

12:00 PM CrossFit

1 x 1 @ 25 lbs

11

Katie
Tuttle

4:00 PM CrossFit

1 x 1 @ 0 lbs

125# front squat