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Components

Overhead Squat

Metcon

Y & L's

Settings

Workout

"Leftovers"

Warm-up

Warm Up # 8 (Shuttle)

**Shuttle Distance Set @ 30 ft.
**Reps are down & back.

3 x Light Jog
2 x Crossover
1 x Walking Lunge
1 x Crocodile Walk
1 x Inch Worm
2 x Crossover
3 x Light Jog

Stretches: Sink Mobile, Single Leg Flexion, T-Twist/Scorpion

Strength & Skill

Overhead Squat (5 Sets of 3 Reps @ 3110 Tempo)

Overhead Squat

Metcon

Metcon (Time)

"Leftovers"

3 Rounds for Time:

8 x Overhead Squats (95 / 65#)
10 x Thrusters
12 x Bar-over Burpees

Homework

Y & L's (50 / 50 Reps )

**Do these unweighted & work on proper full range of motion.

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

Whiteboard:

Friday, November 27, 2015

Clients:

Clients

Anthony
Hodges

9:30 AM CrossFit

5 x 3 @ 185 lbs

Andrew
Stitzel

9:30 AM CrossFit

5 x 3 @ 125 lbs

Sally
Goldman

9:30 AM CrossFit

5 x 3 @ 100 lbs

Last set was 100#. Failed 3rd rep at 105#

Private

9:30 AM CrossFit

5 x 3 @ 65 lbs

Colin
Wright

4:00 PM CrossFit

5 x 3 @ 45 lbs

Justin
Stein

9:30 AM CrossFit

3 x 3 @ 155 lbs

Laura
Priaulx

9:30 AM CrossFit

1 x 5 @ 45 lbs

Jeff
Farris

9:30 AM CrossFit

1 x 2 @ 185 lbs