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Stmina Squats week 3
All That
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/07/2020 - 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):
35 (20/15)
Workout
12/07/2020
"Water the flowers, not the weeds." Today starts the week with a bang, week 3 of Stamina Squats, along with a very aggressive WOD. Please remember to listen to your body, everything can be scaled - reduce reps, lower weights, shorten the workout. We provide the butt kicking workouts and you decide what and how much you should do. Slow and steady progress is the way forward!
Warm-up
See Coach's board
Stmina Squats week 3 (on the min. x 12 (6 rds each))
min 1 - 3 front squats
min 2 - 6 back squats
- Single barbell loaded at 63% of 1RM front squat
- score heaviest set of 9 reps
All That (Time)
- 21 power snatches
- 21 OHS
- 15 power snatches
- 15 OHS
- 9 power snatches
- 9 OHS
... directly into:
- 35/25 calories Echo Bike
... directly into:
- 9 power snatches
- 9 OHS
- 15 power snatches
- 15 OHS
- 21 power snatches
- 21 OHS
Barbell:
MRx: 55/45
Rx: 75/55
Rx+: 95/65
- This workout strings together large sets from start to finish.
- break them up as necessary, but keep your movement steady, try to avoid the rapid starts and long breaks.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2020
Male Clients
1
David
Spungin
12:15 PM CrossFit
1 x 9 @ 185 lbs
2
Gil
Gomez
12:15 PM CrossFit
1 x 9 @ 165 lbs
2
Kevin
Gilbert
8:15 AM CrossFit
1 x 9 @ 165 lbs
2
Rob
Bush
12:15 PM CrossFit
1 x 9 @ 165 lbs
2
Private
6:00 AM CrossFit
1 x 9 @ 165 lbs
3
3
Pete
4:30 PM CrossFit
1 x 9 @ 155 lbs
3
John
O'Keefe
4:30 PM CrossFit
1 x 9 @ 155 lbs
4
Cameron
Shepherd
9:30 AM CrossFit
1 x 9 @ 150 lbs
5
Mark
Richardson
9:30 AM CrossFit
1 x 9 @ 135 lbs
5
scott
sabina
8:15 AM CrossFit
1 x 9 @ 135 lbs
5
Sylvain
Thibault
5:30 PM CrossFit
1 x 9 @ 135 lbs
6
Matthew
Emmons
8:15 AM CrossFit
1 x 9 @ 125 lbs
7
Brian
Murphy
6:00 AM CrossFit
1 x 9 @ 115 lbs
7
Christian
Solomine
3:30 PM CrossFit
1 x 9 @ 115 lbs
7
Darren
Reed
4:30 PM CrossFit
1 x 9 @ 115 lbs
7
Duncan
Emmons
4:30 PM CrossFit
1 x 9 @ 115 lbs
8
Keith
Davis
5:30 PM CrossFit
1 x 9 @ 105 lbs
9
Jeremy
Landrum
5:30 PM CrossFit
1 x 9 @ 95 lbs
9
Ryan
Vogl
3:30 PM CrossFit
1 x 9 @ 95 lbs
10
michael
doyle
5:30 PM CrossFit
1 x 9 @ 85 lbs
Female Clients
1
Carrie
Crofton
3:30 PM CrossFit
1 x 9 @ 110 lbs
2
Sage
Schoenfeld
4:30 PM CrossFit
1 x 9 @ 85 lbs
3
Angie
O'Keefe
6:00 AM CrossFit
1 x 9 @ 80 lbs
4
Kerry
Riefenberg
3:30 PM CrossFit
1 x 9 @ 75 lbs
5
courtney
alberts
5:30 PM CrossFit
1 x 9 @ 65 lbs
5
Kathy
Griffiths
8:15 AM CrossFit
1 x 9 @ 65 lbs
5
Sarah
Guillaudeu
6:00 AM CrossFit
1 x 9 @ 65 lbs
5
Sarah
Willoughby
3:30 PM CrossFit
1 x 9 @ 65 lbs
6
Ruthann
Christensen
3:30 PM CrossFit
1 x 9 @ 60 lbs
7
Amanda
Spungin
9:30 AM CrossFit
1 x 9 @ 55 lbs
7
Claudine
Phillips
6:00 AM CrossFit
1 x 9 @ 55 lbs
7
Karin
Thomsen
4:30 PM CrossFit
1 x 9 @ 55 lbs
7
Susan
McDonald
3:30 PM CrossFit
1 x 9 @ 55 lbs
7
Vicki
Spicer
8:15 AM CrossFit
1 x 9 @ 55 lbs
8
Brooke
Bemis
5:30 PM CrossFit
1 x 9 @ 0 lbs
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