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Components

Overhead Squat

Metcon

Settings

Workout

10/30/19

Warm-up

3 x
:30 bike
10 pvc pass-throughs
10 banded side steps each direction
10 Ring Rows
5 push up to down dog

2-3:00
banded shoulder stretch

Barbell warm up
5 gm 5 bs 5 er 5 sp 5 fs 5 dl

overhead squat review prep
5 SG Press
5 SG PPress
5 Pausing OHS

Strength

Overhead Squat (Build to mod-heavy set of 2 )

Overhead Squat

Building to mod-heavy set of 2 for the day. DOES NOT NEED TO BE MAXIMUM

Metcon

Metcon (AMRAP - Rounds)

10min EMOM
Odd- 10-12 OHS @50-55% of today's double
Even- 5-12 C2b/pull ups RX+ complex of 5 p.u + 4 c2b + 1 m.u

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

Whiteboard:

Wednesday, October 30, 2019

Male Clients

1

Tanner
LeRoy

9:00 AM CrossFit

1 x 2 @ 215 lbs

2

stuart
baker

3:30 PM CrossFit

1 x 2 @ 205 lbs

3

Carlos
Quilichini

8:00 AM CrossFit

1 x 2 @ 185 lbs

3

Juan
Reynoso

5:30 AM CrossFit

1 x 2 @ 185 lbs

3

Kel
.

5:30 PM CrossFit

1 x 2 @ 185 lbs

3

Michael
Sasario Jr

5:30 AM CrossFit

1 x 2 @ 185 lbs

4

ALEXANDER
VASQUEZ

7:30 PM CrossFit

1 x 2 @ 155 lbs

4

J.R
Soria

5:30 PM CrossFit

1 x 2 @ 155 lbs

5

Andrés
Holguín

4:30 PM CrossFit

1 x 2 @ 135 lbs

5

Andres
Leiton

7:00 AM CrossFit

1 x 2 @ 135 lbs

5

Jay
Cotino

3:30 PM CrossFit

1 x 2 @ 135 lbs

5

Serse
Ferdinand

9:00 AM CrossFit

1 x 2 @ 135 lbs

6

jesse
irias

5:30 AM CrossFit

2 x 3 @ 115 lbs

6

Antonio
Craveiro

6:30 PM CrossFit

1 x 2 @ 115 lbs

6

Mario
Silva

7:30 PM CrossFit

1 x 2 @ 115 lbs

6

Sebastian
Bert

9:00 AM CrossFit

1 x 2 @ 115 lbs

6

Yoshua
Ochoa

6:30 PM CrossFit

1 x 2 @ 115 lbs

7

Mack
Wood

4:30 PM CrossFit

1 x 2 @ 105 lbs

8

Nick
Blauz

7:30 PM CrossFit

1 x 2 @ 85 lbs

Female Clients

1

Nathalie
Mejias

4:30 PM CrossFit

1 x 2 @ 115 lbs

2

Alexandra
Ochoa

5:30 AM CrossFit

1 x 2 @ 105 lbs

2

Brook
Gotschall

9:00 AM CrossFit

1 x 2 @ 105 lbs

2

Daphne
Jean-Pierre

5:30 AM CrossFit

1 x 2 @ 105 lbs

3

Private

5:30 PM CrossFit

1 x 2 @ 90 lbs

4

Kellie
Simmons

9:00 AM CrossFit

1 x 2 @ 85 lbs

5

Janet
Jhon

3:30 PM CrossFit

1 x 2 @ 75 lbs

6

Junie
Escarment

5:30 AM CrossFit

5 x 2 @ 65 lbs

6

Kate
Gonzalez

6:30 PM CrossFit

1 x 2 @ 65 lbs

7

Christie
Baquero

5:30 AM CrossFit

1 x 2 @ 60 lbs

8

Lori
Iglesias

5:30 AM CrossFit

1 x 2 @ 55 lbs

9

TIFFANY
DALLEY

3:30 PM CrossFit

1 x 2 @ 45 lbs