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Stamina Squats week 5
Isa-ball
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
12/21/2020 - 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 (16/19)
Workout
12/21/2020
"The future belongs to those who prepare for it today." Malcom X There's something intoxicating about planning for the future. It's the dream world. Yet when it's time to cross the bridge, from planning to execution, many lose their way. And nothing materializes. View "Preparation" as two equal parts: 1. thought 2. Action Without the thought behind, it's wasted energy in multiple directions. Without action to follow thought. it's nothing but a pipe dream. There will be the voice that tells us, "there's time to do this tomorrow," but that brings us back to the quote we started with above. We'll take the hard road.
Warm-up
see coach's board
Stamina Squats week 5 (EMOM x 16 (8 rds each))
min 1: 1 - front squat
min 2: 2 - back squats
- single barbell at 82% 1RM front squat.
Isa-ball (Time)
10 rds:
- 3 power snatches
- 15 wallballs
MRx:
power snatch - 105/75
wallball - 12/10
Rx:
power snatch - 125/95
wallball - 20/14
Rx+:
power snatch - 155/105
wallball - 30/20
- moderate barbell weight is the aim.
- pick a weight that you can cycle for 10+ unbroken when fresh.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 21, 2020
Male Clients
1
John
O'Keefe
5:30 PM CrossFit
1 x 3 @ 235 lbs
2
3
Pete
4:30 PM CrossFit
1 x 3 @ 230 lbs
3
Gil
Gomez
9:30 AM CrossFit
1 x 3 @ 225 lbs
4
Rob
Bush
12:15 PM CrossFit
1 x 3 @ 215 lbs
5
Christian
Solomine
3:30 PM CrossFit
1 x 3 @ 185 lbs
5
Mark
Richardson
9:30 AM CrossFit
1 x 3 @ 185 lbs
6
Sylvain
Thibault
5:30 PM CrossFit
1 x 3 @ 175 lbs
7
Jay
Griggs
9:30 AM CrossFit
1 x 3 @ 165 lbs
7
Matthew
Emmons
8:15 AM CrossFit
1 x 3 @ 165 lbs
8
Doug
Davis
12:15 PM CrossFit
1 x 3 @ 155 lbs
8
Duncan
Emmons
8:15 AM CrossFit
1 x 3 @ 155 lbs
9
scott
sabina
8:15 AM CrossFit
1 x 3 @ 135 lbs
10
Brian
Roberts
12:15 PM CrossFit
1 x 3 @ 95 lbs
10
Keith
Davis
5:30 PM CrossFit
1 x 3 @ 95 lbs
10
michael
doyle
4:30 PM CrossFit
1 x 3 @ 95 lbs
11
Dan
Lincoln
6:00 AM CrossFit
1 x 3 @ 85 lbs
Female Clients
1
Carrie
Crofton
3:30 PM CrossFit
1 x 3 @ 135 lbs
2
Beata
Wyatt
4:30 PM CrossFit
1 x 3 @ 120 lbs
3
courtney
alberts
5:30 PM CrossFit
1 x 3 @ 115 lbs
4
Angie
O'Keefe
5:30 PM CrossFit
1 x 3 @ 105 lbs
4
Brooke
Bemis
4:30 PM CrossFit
1 x 3 @ 105 lbs
4
Christina
Griggs
8:15 AM CrossFit
1 x 3 @ 105 lbs
4
Peri
Vogl
9:30 AM CrossFit
1 x 3 @ 105 lbs
5
alexandra
tunney
5:30 PM CrossFit
1 x 3 @ 95 lbs
5
Kerry
Riefenberg
3:30 PM CrossFit
1 x 3 @ 95 lbs
6
Kathy
Griffiths
8:15 AM CrossFit
1 x 3 @ 85 lbs
6
Sage
Schoenfeld
3:30 PM CrossFit
1 x 3 @ 85 lbs
6
Sarah
Willoughby
12:15 PM CrossFit
1 x 3 @ 85 lbs
7
Caitlin
Smith
3:30 PM CrossFit
1 x 3 @ 75 lbs
7
Claudine
Phillips
6:00 AM CrossFit
1 x 3 @ 75 lbs
8
Tegan
Stanbach
8:15 AM CrossFit
1 x 3 @ 65 lbs
8
Vicki
Spicer
8:15 AM CrossFit
1 x 3 @ 65 lbs
9
Dana
Bossert
8:15 AM CrossFit
1 x 3 @ 55 lbs
10
Shannon
Mahan
3:30 PM CrossFit
1 x 3 @ 45 lbs
11
Erica
Thibault
5:30 PM CrossFit
1 x 3 @ 15 lbs
5 reps each time
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