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Components
Stamina Squats week 2
No Air (Masters)
No Air (Games/Open)
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
11/30/2020 - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
32 (14/18)
Workout
11/30/2020
"To succeed in life you need three things; a wishbone, a backbone, and a funny bone." Reba McEntire An analogy to take into our day: To have a wishbone - Nothing is too great of a task. Nothing is out of reach. Faith (or doubt) are bot self-fulfilling prophecies. To have a backbone - The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth - mindset, every outcome is an opportunity to become better. To have a funnybone - We do life for one reason, to enjoy it. If we aren't enjoying what we're doing we need to find something else. As Oscar Wilde writes: "Life is too short to take things seriously." Let's enjoy the ride!
Warm-up
See Coach's board
Stamina Squats week 2 (about 15 minutes)
EMOM x 10 (5 rds each)
Alternate squats
min 1 - 4 front squats
min 2 - 8 back squats
- single barbell loaded at 57% of our 1RM front squat
- this is week 2, we are reducing reps per set and increasing load by 7%.
No Air (Masters) (Time)
- pull ups MRx: 15; Rx+: 21
- 21 power snatches MRx: @ 75/65: Rx+: 95/75
- 15 toes 2 bar
- 15 OHS (same weights)
- MRx: 15 Chest 2 bar pull ups/ Rx+: 9/6 bar muscle ups
- 9 squat snatches (same weights)
No Air (Games/Open) (Time)
- pull ups Rx: 42; Rx+: 50
- 21 power snatches Rx: @ 115/85: Rx+: 135/95
- chest 2 bar pull ups Rx: 30; Rx+: 35
- 15 OHS (same weights)
- Rx: 9 bar MU's/ Rx+: 20bar muscle ups
- 9 squat snatches (same weights)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 30, 2020
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 12 @ 165 lbs
2
Bryan
Dunbar
3:30 PM CrossFit
1 x 12 @ 155 lbs
3
Alex
Kersis
4:30 PM CrossFit
1 x 12 @ 135 lbs
3
Cameron
Shepherd
9:30 AM CrossFit
1 x 12 @ 135 lbs
3
Gil
Gomez
12:15 PM CrossFit
1 x 12 @ 135 lbs
3
Matthew
Emmons
8:15 AM CrossFit
1 x 12 @ 135 lbs
3
Rob
Bush
12:15 PM CrossFit
1 x 12 @ 135 lbs
4
Sylvain
Thibault
5:30 PM CrossFit
1 x 12 @ 125 lbs
5
Duncan
Emmons
8:15 AM CrossFit
1 x 12 @ 105 lbs
6
Brian
Roberts
9:30 AM CrossFit
1 x 12 @ 95 lbs
6
John
Hays
9:30 AM CrossFit
1 x 12 @ 95 lbs
6
Peter
Sloterdyk
9:30 AM CrossFit
1 x 12 @ 95 lbs
7
Keith
Davis
5:30 PM CrossFit
1 x 12 @ 75 lbs
8
John
O'Keefe
3:30 PM CrossFit
1 x 12 @ 15 lbs
Female Clients
1
Christina
Griggs
3:30 PM CrossFit
1 x 12 @ 95 lbs
2
Beata
Wyatt
8:15 AM CrossFit
1 x 12 @ 85 lbs
3
Jordan
Dunbar
9:30 AM CrossFit
1 x 12 @ 80 lbs
3
Peri
Vogl
9:30 AM CrossFit
1 x 12 @ 80 lbs
4
Angie
O'Keefe
4:30 PM CrossFit
1 x 12 @ 75 lbs
4
courtney
alberts
6:00 AM CrossFit
1 x 12 @ 75 lbs
5
Kerry
Riefenberg
3:30 PM CrossFit
1 x 12 @ 70 lbs
6
Amanda
Spungin
8:15 AM CrossFit
1 x 12 @ 55 lbs
6
Avani
Patel
3:30 PM CrossFit
1 x 12 @ 55 lbs
6
Brooke
Bemis
4:30 PM CrossFit
1 x 12 @ 55 lbs
6
Claudine
Phillips
6:00 AM CrossFit
1 x 12 @ 55 lbs
6
Ruthann
Christensen
12:15 PM CrossFit
1 x 12 @ 55 lbs
6
Sage
Schoenfeld
8:15 AM CrossFit
1 x 12 @ 55 lbs
7
Vicki
Spicer
8:15 AM CrossFit
1 x 12 @ 50 lbs
8
Kathy
Griffiths
8:15 AM CrossFit
1 x 12 @ 45 lbs
9
Carly
Pearlman
3:30 PM CrossFit
1 x 12 @ 40 lbs
10
Dana
Bossert
8:15 AM CrossFit
1 x 12 @ 35 lbs
10
Kristina
Vaughn
6:00 AM CrossFit
1 x 12 @ 35 lbs
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