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Components

Back Squat

Sots Press

Metcon

Settings

Workout

26June2017

Justin Fadler

Warm-up

10 Minute Kettlebell Warm Up

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8's (Front Pass)
-Turkish Getup (Right)
-Figure 8's (Back Pass)

Strength & Skill

In between each set of squats, work on the auxiliary movement.

PRIM1: Back Squat (5 sets of 5 reps)

Back Squat

AUX1: Sots Press (PVC or Barbell )

Snatch press overhead while holding a squat position.

Stay light with this movement and work on the overhead technique.

Metcon

Metcon (Time)

4RFT:
30 Mountain Climbers (L/R=1)
20 Right Side KB Snatch
10 Left Side KB OH Squat

*Switch sides for each round.

KB Weights:
Rx+ 70/44
Rx 53/35
Sc Wt; DB may be used for Snatch & stay lighter on the KB OH Squat. Practice form & stability through the movement.

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

Whiteboard:

Monday, June 26, 2017

Clients:

Clients

1

Adam
Calvery

6:00 AM CrossFit

5 x 5 @ 205 lbs

2

Chad
Miller

6:00 AM CrossFit

5 x 5 @ 185 lbs

2

Jim
Welch

6:00 PM CrossFit

5 x 5 @ 185 lbs

2

Kevin
Largent

6:00 AM CrossFit

5 x 5 @ 185 lbs

2

Kyle
Schreiber

6:00 AM CrossFit

5 x 5 @ 185 lbs

3

Bob
Naes

5:00 PM CrossFit

5 x 5 @ 155 lbs

4

Rodrigo
Torres

6:00 PM CrossFit

5 x 5 @ 85 lbs

4

Teresa
Koebbe

6:00 AM CrossFit

5 x 5 @ 85 lbs

+1x5@105

5

Lindsay
Bass

5:00 PM CrossFit

5 x 5 @ 75 lbs

Built up to weight

6

*Josie
Portell

5:00 PM CrossFit

5 x 5 @ 0 lbs

body weight sguat

6

Zoya
Bielecki

6:00 PM CrossFit

5 x 5 @ 0 lbs

15 mins of med ball squats

6

Shane
Briscuso

4:00 PM CrossFit

5 x 5 @ 0 lbs

75,85,95,105,110

6

Karen
Shebik

4:00 PM CrossFit

4 x 5 @ 125 lbs

6

Nikki
Beitenman

5:00 PM CrossFit

3 x 5 @ 150 lbs

6

Claire
Hardy

6:00 PM CrossFit

2 x 5 @ 85 lbs

6

Greg
Mathison

4:00 PM CrossFit

2 x 5 @ 295 lbs

6

Ninette
Campbell

6:00 AM CrossFit

2 x 5 @ 125 lbs

6

Alexa
Joly

9:30 AM CrossFit

1 x 5 @ 145 lbs

55,75,85,105,125,145

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 5 @ 225 lbs

6

Andy
Joly

9:30 AM CrossFit

1 x 5 @ 215 lbs

135, 185, 205, 205

6

Bob
Portell

5:00 PM CrossFit

1 x 5 @ 195 lbs

6

Elise
Hodges

9:30 AM CrossFit

1 x 5 @ 155 lbs

Did 5x165, broke up reps

6

Gary
Hilligoss

5:00 PM CrossFit

1 x 5 @ 275 lbs

135, 185, 225, 245, 275

6

Private

4:00 PM CrossFit

1 x 5 @ 165 lbs

6

Justin
Fadler

9:30 AM CrossFit

1 x 5 @ 365 lbs

185, 225, 275, 315, 365

6

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 295 lbs

6

Linda
Boman

6:00 PM CrossFit

1 x 5 @ 85 lbs

4 sets 75

6

Michael
Beitenman

5:00 PM CrossFit

1 x 5 @ 275 lbs