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Components

Pausing Overhead Squat

Metcon

Metcon

Settings

Workout

Double Jointed

Good news is, only 3 seconds in the bottom of the pause squat, so at least it's not like a minute!! Heh! Our focus on that initial pausing Overhead Squat is to increase awareness in that squat, so that moving into the AMRAP we've got even more awareness, and fight to maintain it despite fatigue. The jumprope is where we "catch our breath" and then again, try and find that awareness and good pace on the barbell. Happy Wednesday, my friends!

Weightlifting

Pausing Overhead Squat (Build to Heavy Single)

3 seconds in Bottom

Metcon

Fitness

F: Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
15 Overhead Squats (75/55)
45 Single Unders
15 Deadlifts (75/55)
45 Single Unders

Open & Performance

OP: Metcon (AMRAP - Rounds and Reps)

AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders

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

Whiteboard:

Wednesday, November 20, 2019

Male Clients

1

Colin
Fabry

9:00AM to 12:30PM Open Gy...

1 x 1 @ 235 lbs

2

Nich
Thompson

3:30 PM Crossfit

1 x 1 @ 185 lbs

3

Erik
Enriquez

9:00AM to 12:30PM Open Gy...

1 x 1 @ 160 lbs

Done @work

4

Chris
Balsiger

3:30 PM Crossfit

1 x 1 @ 155 lbs

4

Matthew
Houde

5:00 AM CrossFit

1 x 1 @ 155 lbs

5

Eric
Levy

4:30 PM CrossFit

1 x 1 @ 150 lbs

zombie squat

6

Private

3:30 PM Crossfit

1 x 1 @ 145 lbs

7

Josh
Randall

5:30 PM CrossFit

1 x 1 @ 135 lbs

8

Scott
Jackson

6:30 PM Crossfit

1 x 1 @ 125 lbs

8

Taylor
Justice

3:30 PM Crossfit

1 x 1 @ 125 lbs

9

Brent
Buenger

8:00 AM CrossFit

1 x 1 @ 115 lbs

9

Jack
Ferguson

5:00 AM CrossFit

1 x 1 @ 115 lbs

10

Michael
Bostian

3:30 PM Crossfit

1 x 1 @ 75 lbs

10

Steven
Shulski

5:00 AM CrossFit

1 x 1 @ 75 lbs

Shoulder mobility

11

Jaidan
Curfman-Levy

5:30 PM CrossFit

1 x 1 @ 55 lbs

Female Clients

1

Jennifer
Schleicher

9:00AM to 12:30PM Open Gy...

1 x 1 @ 155 lbs

2

Cynthia
Brooks

8:00 AM CrossFit

1 x 1 @ 135 lbs

Proabably ahould have tried 140. 135 felt good.

2

Kimberly
Johnson

5:00 AM CrossFit

1 x 1 @ 135 lbs

3

Megan
Sturgeon

3:30 PM Crossfit

1 x 1 @ 125 lbs

4

Kristen
Long

4:30 PM CrossFit

1 x 1 @ 115 lbs

5

Keri
Enriquez

6:30 PM Crossfit

1 x 1 @ 95 lbs

5

Tammy
Houde

8:00 AM CrossFit

1 x 1 @ 95 lbs

6

Irish
Coussens

3:30 PM Crossfit

1 x 1 @ 85 lbs

6

Kariann
Stark

8:00 AM CrossFit

1 x 1 @ 85 lbs

6

Samantha
Vigil

8:00 AM CrossFit

1 x 1 @ 85 lbs

7

Courtney
Randall

5:30 PM CrossFit

1 x 1 @ 75 lbs

7

Erin
Johnson

5:00 AM CrossFit

1 x 1 @ 75 lbs

felt good not pushing it

7

Maria
Castro

6:30 PM Crossfit

1 x 1 @ 75 lbs

7

Zoe
Shepherd

3:30 PM Crossfit

1 x 1 @ 75 lbs

8

Anastacia
Wagner

6:30 PM Crossfit

1 x 1 @ 70 lbs

8

Andrea
Fabry

3:30 PM Crossfit

1 x 1 @ 70 lbs

8

Jennifer
Isbell

5:00 AM CrossFit

1 x 1 @ 70 lbs

9

Nancy
Fairbanks

4:30 PM CrossFit

1 x 1 @ 65 lbs

10

Heather
Shepherd

3:30 PM Crossfit

1 x 1 @ 55 lbs

11

Ashley
Shulski

5:00 AM CrossFit

1 x 1 @ 45 lbs

#45