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Components

Single Arm Dumbell Press

Pull-ups

Metcon

Settings

Workout

02December2016

Adam Calvery

Warm-up

**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

Strength & Skill

PRIM: Single Arm Dumbell Press (5 sets of 5 reps (each side))

-Strict Press form
-Build to a heavy but doable weight for all 5 sets

AUX: Pull-ups (Strict Form: M.R.)

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 9:

5 Deadlifts (225/155)
20 Double Unders

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

Whiteboard:

Monday, January 02, 2017

Clients:

Male Clients

1

Chad
Miller

4:00 PM CrossFit

1 x 5 @ 60 lbs

1

Kent
Higginbotham

4:00 PM CrossFit

1 x 5 @ 60 lbs

2

Brendan
Wuest

5:00 PM CrossFit

5 x 5 @ 55 lbs

2

Andrew
Stitzel

5:00 PM CrossFit

1 x 5 @ 55 lbs

3

Aaron
Emerson

9:30 AM CrossFit

1 x 5 @ 50 lbs

4

Gary
Hilligoss

9:30 AM CrossFit

5 x 5 @ 45 lbs

4

Justin
Stein

9:30 AM CrossFit

5 x 5 @ 45 lbs

4

Bob
Naes

9:30 AM CrossFit

1 x 5 @ 45 lbs

4

Colin
Wright

4:00 PM CrossFit

1 x 5 @ 45 lbs

4

Vitor
Brunelli

6:00 PM CrossFit

1 x 5 @ 45 lbs

5

Scott
Dougherty

9:30 AM CrossFit

1 x 5 @ 40 lbs

6

Jim
Welch

5:00 PM CrossFit

1 x 5 @ 35 lbs

Female Clients

1

Jonelle
Harris

9:30 AM CrossFit

1 x 5 @ 30 lbs

2

Lauren
Speichinger

5:00 PM CrossFit

5 x 5 @ 25 lbs

2

Linda
Boman

9:30 AM CrossFit

5 x 5 @ 25 lbs

15 on left arm

2

Elise
Hodges

9:30 AM CrossFit

1 x 5 @ 25 lbs

3

*Josie
Portell

5:00 PM CrossFit

1 x 5 @ 5 lbs