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Overhead Squat

Metcon

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Workout

CF - 11/5/21

A:

4 way banded shoulder stretch :30 each
then
20 pass throughs
10 snatch balance
5 OHS

B: Overhead Squat (6 x 3 - start @ 65% build to 80% rest :90)

Overhead Squat

C: Metcon (AMRAP - Reps)

alt emom x 20
:45 c2bike cal or 20/15
:45 thruster 75/55 or 20
:45 cal row or 20/15
:45 ohs or 20

score is total reps

D: Metcon (No Measure)

Bonus Fitness / Cooldown

2 set:
30 banded tricep ext
30 empty bb curl

4 way shoulder stretch w/ bands (like warmup
roll: lats, thoracic spine, mid, low back

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

Whiteboard:

Friday, November 05, 2021

Male Clients

1

Tyler
Parker

5:00 AM CrossFit

6 x 3 @ 185 lbs

185x5 / 205x1 set

2

_Stuart
Chandler

4:00 PM CrossFit

6 x 3 @ 165 lbs

135,145,150,155,160,165

3

Matt
Everetts

5:00 PM CrossFit

6 x 3 @ 115 lbs

3

Tom
Daniel

4:00 PM CrossFit

6 x 3 @ 115 lbs

Female Clients

1

Hannah
Russell

11:30 AM CrossFit

6 x 3 @ 135 lbs

5am but wouldn’t let me sign in

1

Marlowe
Hillyer

6:00 AM CrossFit

6 x 3 @ 135 lbs

105-115-120-125-130-135

2

Camille
Cline

11:30 AM CrossFit

6 x 3 @ 125 lbs

85, 105, 115, 125x3

2

Colette
SavageJones

5:00 AM CrossFit

6 x 3 @ 125 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

6 x 3 @ 125 lbs

3

Jessica
Dodd

4:00 PM CrossFit

6 x 3 @ 115 lbs

3

Melanie
Velazquez

5:00 PM CrossFit

6 x 3 @ 115 lbs

4

Flor
Jalikis

5:00 AM CrossFit

6 x 3 @ 105 lbs

4

Lauren
Gardner

6:00 AM CrossFit

6 x 3 @ 105 lbs

85x2, 95x2, 105x2

5

Tori
Tesmer

5:00 AM CrossFit

6 x 3 @ 85 lbs

6

Private

4:00 PM CrossFit

6 x 3 @ 70 lbs

7

Catherine
Yancy

5:00 PM CrossFit

6 x 3 @ 65 lbs

8

Nicole
Rieman

6:00 AM CrossFit

6 x 3 @ 35 lbs

25x1 and then 35x2 sets

9

Kristen
Kerby Graves

5:00 AM CrossFit

4 x 3 @ 0 lbs

#65-#80

9

Suzette
Panton

6:00 AM CrossFit

2 x 3 @ 80 lbs

9

Sage
West

4:00 PM CrossFit

1 x 2 @ 75 lbs