Public Whiteboard

Components

Overhead Squat

Metcon

Settings

Workout

CrossFit - Fri, Sep 20

WARM UP (No Measure)

2 ROUNDS

30 SEC OH LAT STRETCH ON WALL

10 PVC PASSTHRUS

20 SEC BOTTOM SQUAT HOLD

5 BANDED OHS W/ 5 SEC PAUSE IN BOTTOM

A: Overhead Squat (9 MIN EMOM
OVERHEAD SQUATS
MIN 1: 3 @ 55%
MIN 2: 3 @ 58%
MIN 3: 3 @ 60%
MIN 4: 2 @ 62%
MIN 5: 2 @ 65%
MIN 6: 2 @ 67%
MIN 7: 1 @ 70%
MIN 8: 1 @ 73%
MIN 9: 1 @ 75% *SCORED

**IF MOBILITY RESTRICTED THEN FRONT SQUAT INSTEAD)

Overhead Squat

B: Metcon (Time)

10 ROUNDS

10 BURPEES TO 6” TOUCH

10 T2B

**18 MIN CAP

**BEST SCORES SUB 15

C: CORE (No Measure)

3 ROUNDS

20 SEC PER SIDE PLANK STAR HOLD

Whiteboard:

Friday, September 20, 2024

Male Clients

Daniel
Dahm

CrossFit: 4:00 PM

1 x 1 @ 185 lbs

Bit
Nichols

CrossFit: 12:15 PM

1 x 1 @ 175 lbs

95,105,115,125,135,145,155,165,175

Jed
DeZelle

CrossFit: 5:30 AM

1 x 1 @ 145 lbs

Keagan
Dumont

CrossFit: 8:30 AM

1 x 1 @ 130 lbs

Shaun
Lee

CrossFit: 8:30 AM

1 x 1 @ 115 lbs

Mitchell
Bohler

CrossFit: 5:30 AM

1 x 1 @ 110 lbs

Sean
Organ

CrossFit: 4:00 PM

1 x 1 @ 107 lbs

Ethan
Sumner

CrossFit: 8:30 AM

1 x 1 @ 105 lbs

Female Clients

Amber
Hodges

CrossFit: 4:00 PM

1 x 1 @ 87 lbs

Caitlin
Criss

CrossFit: 12:15 PM

1 x 1 @ 85 lbs

Janet
Lanier

CrossFit: 4:00 PM

1 x 1 @ 70 lbs

45-47-50-52-54-55-60-65-70

Ginger
Crocker

CrossFit: 5:30 AM

1 x 1 @ 65 lbs

Donna
Richardson

CrossFit: 8:30 AM

1 x 1 @ 62 lbs