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Components

Shoulder Press

Metcon

Metcon

Metcon

Settings

Workout

MARCH 1, 2022

Pre Stretch Primer

Row 300m
-then 3 Rds:
10 Lunges
7 Sit ups
5 Push-ups

ACCESSORY

A) Pistol or Pistol Box Squat
VIDEO: https://youtu.be/vo4wzSG3QT0

B) Single-arm DB Press, 5x5
VIDEO: https://youtu.be/stXikBvAFPI

BARBELL

BAR: Shoulder Press (5x3 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap
Run 200m or Row 300m
21 Box Overs, 24/20/16"
12 Burpees

WOD

WOD: Metcon (Time)

5 Rds / 15 cap
10 Snatches (power or squat), 95/65 | 75/55
20 Cal Row
30 Double-unders

KIKR

KIKR: Metcon (AMRAP - Reps)

3 mins - Max Sit-ups | RX+ T2B

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

Whiteboard:

Tuesday, March 01, 2022

Leaderboard

Men's Shoulder Press
Howard Nelson	10/12/2016	5 x 3 @ 185 lbs
Private	09/27/2017	5 x 3 @ 180 lbs
Curtis Hackler	09/27/2017	5 x 3 @ 175 lbs

Women's Shoulder Press
Renee Johnson	05/30/2018	5 x 3 @ 105 lbs
Kristin Curd	09/27/2017	5 x 3 @ 100 lbs
Shelby Brennan	09/27/2017	5 x 3 @ 95 lbs

Male Clients

1

Cole
Park

4:30 PM Open Gym

5 x 3 @ 140 lbs

2

Kyle
Ppool

4:30 PM Open Gym

5 x 3 @ 125 lbs

3

Jason
Flick

12:00 PM Open Gym

5 x 3 @ 110 lbs

4

Bryon
Waits

9:00 AM CrossFit

5 x 3 @ 105 lbs

4

Chris
McAbery

6:30 PM CrossFit

5 x 3 @ 105 lbs

4

Johnny
Whisman

5:30 AM CrossFit

5 x 3 @ 105 lbs

5

Daniel
Baker

5:30 AM CrossFit

5 x 3 @ 100 lbs

5

John
Pannell

5:30 AM CrossFit

5 x 3 @ 100 lbs

5

Matt
Clark

5:30 AM CrossFit

5 x 3 @ 100 lbs

6

Andrew
Austin

4:30 PM Open Gym

5 x 3 @ 95 lbs

6

Terry
Trowbridge

12:00 PM Open Gym

5 x 3 @ 95 lbs

6

Tony
Sterk

5:30 PM CrossFit

5 x 3 @ 95 lbs

7

Harry
Judd

6:30 PM CrossFit

5 x 3 @ 85 lbs

7

Ricardo
Mendes

5:30 PM CrossFit

5 x 3 @ 85 lbs

8

Vamsi
Kamisetty

5:30 PM CrossFit

5 x 3 @ 0 lbs

8

Derick
Friend

6:30 PM CrossFit

5 x 1 @ 145 lbs

Female Clients

1

Shelby
Brennan

5:30 PM CrossFit

5 x 3 @ 85 lbs

70%

2

Dani
Truitt

6:30 PM CrossFit

5 x 3 @ 75 lbs

2

Julie
Anderson

5:30 PM CrossFit

5 x 3 @ 75 lbs

3

Christine
Goscha

4:30 PM Open Gym

5 x 3 @ 70 lbs

3

Dainelle
Herl

5:30 PM CrossFit

5 x 3 @ 70 lbs

3

Patty
Thompson

4:30 PM Open Gym

5 x 3 @ 70 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 3 @ 67.5 lbs

5

Billie
Johnson

6:30 PM CrossFit

5 x 3 @ 65 lbs

5

Candy
Wickham

9:00 AM CrossFit

5 x 3 @ 65 lbs

5

Kristin
Flick

4:30 PM Open Gym

5 x 3 @ 65 lbs

5

Kristina
Gomez

9:00 AM CrossFit

5 x 3 @ 65 lbs

5

Meggan
Eastham

9:00 AM CrossFit

5 x 3 @ 65 lbs

6

Jana
Graham

5:30 AM CrossFit

5 x 3 @ 56 lbs

6

Laura
Clark

5:30 AM CrossFit

5 x 3 @ 56 lbs

6

Mattie
King

5:30 AM CrossFit

5 x 3 @ 56 lbs

7

Teri
Baker

9:00 AM CrossFit

5 x 5 @ 55 lbs

7

Ashley
Davis

9:00 AM CrossFit

5 x 3 @ 55 lbs

8

Sherry
Jackson

6:30 PM CrossFit

5 x 3 @ 50 lbs

9

Sammy
Epperson

5:30 AM CrossFit

5 x 3 @ 45 lbs

10

Melba
Gould

9:00 AM CrossFit

5 x 3 @ 35 lbs

11

Julie
Campbell

5:30 PM CrossFit

1 x 1 @ 45 lbs