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Components

Shoulder Press

Push Press

Christine

Settings

Workout

Motorsport

Warm-up

Accumulate 30 Calories on Row/Bike/Ski
Wall Slides x 10 @ 3131
Y’s, T’s & W’s x 5 per position

Followed by…

Three Sets:
Shoulder Press x 5
Back Squat x 5
Good Morning + Squat x 5
Behind the Neck Shoulder Press (or Push Press) x 5
Close Grip Overhead Squat x 5

Weightlifting

Shoulder Press (1-RM)

Shoulder Press

Every 2 minute, for 10 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 75, 80, 85, 90, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

1 Set for Max Reps of:
Push Press @ 80-85% of today’s 1-RM

Push Press (Max Reps @ 80% of 1-RM Strict Press)

Push Press

Metcon

Christine (Time)

3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Rx Box Jumps: 24/20

*This should be a less than 15 minute workout...push the pace to keep rounds consistent!

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

Whiteboard:

Tuesday, February 11, 2020

Male Clients

1

Bidal
Guevara

6:00PM CrossFit

1 x 1 @ 145 lbs

1

Brad
Robert

6:15AM CrossFit

1 x 1 @ 145 lbs

Failed 150. 2 attempts

2

Chris
Mondero

Remote Athlete

1 x 1 @ 135 lbs

Failed 145

2

Justin
Ferrell

5:15AM CrossFit

1 x 1 @ 135 lbs

3

PJ
Kearn

6:00PM CrossFit

1 x 1 @ 125 lbs

4

Jay
Lowell

5:00PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Kayla
Garst

6:00PM CrossFit

1 x 1 @ 105 lbs

2

Laura
Krier

6:15AM CrossFit

1 x 1 @ 102 lbs

failed @ 105 :(

3

Stephanie
Shuler

6:00PM CrossFit

1 x 1 @ 100 lbs

4

Jenn
Mears

Remote Athlete

1 x 1 @ 95 lbs

5

Private

5:15AM CrossFit

1 x 1 @ 90 lbs

5

Mallory
Robért

5:15AM CrossFit

1 x 1 @ 90 lbs

75, 80, 85, 90, 92.5 (Failed) 90

6

Cierra
Mondero

Remote Athlete

1 x 1 @ 85 lbs

7

Laura
Barta

6:00PM CrossFit

1 x 1 @ 75 lbs

8

Karla
Damman

5:15AM CrossFit

1 x 1 @ 70 lbs

8

Teggan
Workman

5:15AM CrossFit

1 x 1 @ 70 lbs

9

Becca
Metzler

6:15AM CrossFit

1 x 1 @ 50 lbs