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Press Complex 1

Metcon

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Workout

13March2017

Julie Rausenberger

Warm-up

Warm Up #6 (Run)

200 Meter Run

2 Rounds:
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold

200 Meter Run

Strength & Skill

Press Complex 1 (5 Sets of 1 Complex)

1 Strict Press + 2 Push Presses + 3 Push Jerks

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 11:

18 Deadlifts
12 Pull-Ups
9 Front Squats

Weights:
Rx+ 155/105
Rx 115/80
Sc Limiting factor on this will be the Front Squat. Choose light to moderate weight & move it quickly. Don't hesitate to switch to Ring Rows for Pull-Ups.

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

Whiteboard:

Monday, March 13, 2017

Clients:

Leaderboard

Men's Press Complex 1
Micheal Young	03/13/2017	5 x 1 @ 185 lbs
Kyle Hardy	03/13/2017	5 x 1 @ 115 lbs

Women's Press Complex 1
No female leaders to show...

Male Clients

1

Micheal
Young

5:00 PM CrossFit

5 x 1 @ 185 lbs

2

Scott
Dougherty

6:00 AM CrossFit

5 x 1 @ 125 lbs

3

Kyle
Hardy

9:30 AM CrossFit

5 x 1 @ 115 lbs

3

Steve
Johnson

6:00 AM CrossFit

5 x 1 @ 115 lbs

4

Jim
Meyer

6:00 PM CrossFit

5 x 1 @ 95 lbs

5

Bob
Portell

6:00 PM CrossFit

5 x 1 @ 85 lbs

6

Jim
Welch

6:00 PM CrossFit

2 x 1 @ 95 lbs

6

Rob
Zarrella

5:00 PM CrossFit

1 x 6 @ 135 lbs

6

Andrew
Stitzel

5:00 PM CrossFit

1 x 1 @ 145 lbs

6

Anthony
Hodges

9:30 AM CrossFit

1 x 1 @ 175 lbs

6

Brendan
Wuest

5:00 PM CrossFit

1 x 1 @ 190 lbs

135,155,165,185,190

6

Justin
Stein

9:30 AM CrossFit

1 x 1 @ 175 lbs

6

Kevin
Largent

6:00 AM CrossFit

1 x 1 @ 145 lbs

Tried 155, failed @ push jerk

Female Clients

1

Karen
Shebik

4:00 PM CrossFit

5 x 1 @ 75 lbs

2

Elise
Bakalor

5:00 PM CrossFit

3 x 1 @ 85 lbs

2

Lisa
Goforth-Naes

9:30 AM CrossFit

0 x 0 @ 40 lbs