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Components

Shoulder Press

Push Press

Metcon

Metcon

Settings

Workout

CF - 3/30/21

A:

10 min @ moderate pace
1:00 ski / row
5 strict pull up
5 ring dip + :05 hold after last rep

B: Shoulder Press (3x5 @70-75%; rest 2:00)

Shoulder Press

C: Push Press (3x5 70-75%; rest 2:00)

Push Press

D: Metcon (AMRAP - Reps)

alt emom x10
odd- :30 amrap strict c2b
even- :30 strict hspu

D: Metcon (Time)

GPP
For time:
75 burpee
*emom 8 air squats

Competitor
For time:
100 burpee
*emom 8 air squats

*air squats start at 1:00

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

Whiteboard:

Tuesday, March 30, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 165 lbs

160-165-170

2

Geoff
Cottrill

6:00 AM CrossFit

3 x 5 @ 155 lbs

3

Burt
Powers

5:00 AM CrossFit

3 x 5 @ 145 lbs

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 5 @ 135 lbs

4

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 135 lbs

5

Flynt
Foster

6:00 PM CrossFit

3 x 5 @ 120 lbs

6

Andy
Wegman

4:00 PM CrossFit

3 x 5 @ 115 lbs

95, 115, 120

6

Ben
Hanback

12:30 PM CrossFit

3 x 5 @ 115 lbs

6

Brady
Killion

11:30 AM CrossFit

3 x 5 @ 115 lbs

6

Luke
Wylie

5:00 PM CrossFit

3 x 5 @ 115 lbs

7

Dustin
Dowell

12:30 PM CrossFit

3 x 5 @ 105 lbs

95 105 105

7

Robert
Carpenter

7:00am CrossFit

3 x 5 @ 105 lbs

7

Ryan
Holman

6:00 PM CrossFit

3 x 5 @ 105 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

3 x 5 @ 85 lbs

1

Hannah
Russell

5:00 AM CrossFit

3 x 5 @ 85 lbs

2

chelsea
trail

7:00am CrossFit

3 x 5 @ 75 lbs

2

Christine
Smith

6:00 AM CrossFit

3 x 5 @ 75 lbs

2

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 75 lbs

4x85

2

Jordan
Wylie

6:00 AM CrossFit

3 x 5 @ 75 lbs

Last set @85

3

Brittany
Hanback

12:30 PM CrossFit

3 x 5 @ 65 lbs

3

Destinee
Johnson

7:00am CrossFit

3 x 5 @ 65 lbs

3

Duff
Simmons

12:30 PM CrossFit

3 x 5 @ 65 lbs

3

Hadley
Davenport

12:30 PM CrossFit

3 x 5 @ 65 lbs

3

Jessica
Dodd

4:00 PM CrossFit

3 x 5 @ 65 lbs

3

Kristen
Kerby Graves

6:00 AM CrossFit

3 x 5 @ 65 lbs

3

Laura
Kim

6:00 PM CrossFit

3 x 5 @ 65 lbs

3

Sage
West

11:30 AM CrossFit

3 x 5 @ 65 lbs

4

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 60 lbs

4

Tayler
Saunders

4:00 PM CrossFit

3 x 5 @ 60 lbs

5

Catherine
Yancy

5:00 PM CrossFit

3 x 5 @ 55 lbs

5

Danielle
Frances

7:00am CrossFit

3 x 5 @ 55 lbs

5

Viviana
Gutierrez

6:00 AM CrossFit

3 x 5 @ 55 lbs