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Overhead Squat

Metcon

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Workout

07November2016

Warm-up

The CrossFit Warm-up

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength & Skill

Overhead Squat (3-1-3-1-3-1)

Overhead Squat

Metcon

Metcon (Time)

7 RFT:

7 OHS (95/65)
7 Bar Facing Burpees

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Whiteboard:

Monday, November 07, 2016

Clients:

Clients

1

Brendan
Wuest

5:00 PM CrossFit

1 x 1 @ 255 lbs

2

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 195 lbs

2

Dustin
Allison

6:00 PM CrossFit

1 x 1 @ 195 lbs

2

Jason
Mashburn

4:00 PM CrossFit

1 x 1 @ 195 lbs

2

Jeff
Farris

6:00 PM CrossFit

1 x 1 @ 195 lbs

3

Gary
Hilligoss

4:00 PM CrossFit

1 x 5 @ 135 lbs

3

Brian
Burke

6:00 AM CrossFit

1 x 1 @ 135 lbs

3

Kyle
Hardy

9:30 AM CrossFit

1 x 1 @ 135 lbs

stopped due to neck pain

4

Elise
Hodges

5:00 PM CrossFit

1 x 3 @ 115 lbs

Tried 125 and 120 but didnt go past my head

4

Steve
Johnson

6:00 AM CrossFit

1 x 3 @ 115 lbs

4

Private

9:30 AM CrossFit

1 x 1 @ 115 lbs

4

Elizabeth
Burke

6:00 AM CrossFit

1 x 1 @ 115 lbs

4

Kevin
Largent

6:00 AM CrossFit

1 x 1 @ 115 lbs

4

Scott
Dougherty

6:00 AM CrossFit

1 x 1 @ 115 lbs

5

Colin
Wright

4:00 PM CrossFit

1 x 3 @ 105 lbs

5

Kyle
Schreiber

6:00 AM CrossFit

1 x 1 @ 105 lbs

6

Rob
Zarrella

5:00 PM CrossFit

1 x 3 @ 95 lbs

7

Dale
Hollenbeck

9:30 AM CrossFit

3 x 3 @ 85 lbs

held back on weight with an injury.

7

Ninette
Campbell

4:00 PM CrossFit

1 x 3 @ 85 lbs

broken knee

7

Amy
McBride

6:00 AM CrossFit

1 x 1 @ 85 lbs

8

Mia
Mudd

5:00 PM CrossFit

1 x 1 @ 65 lbs

9

Kimberly
Fleming

5:00 PM CrossFit

1 x 1 @ 55 lbs

Completed sets 35-55 lb

10

Karen
Boulware

6:00 AM CrossFit

1 x 1 @ 45 lbs

11

Claire
Hardy

4:00 PM CrossFit

1 x 1 @ 40 lbs