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Components

Behind The Neck Stric ...

Delt Plate Raises

Arrow's

T's

W Press

Grace

Settings

Workout

04/11/17

Warm-up

A: Metcon (No Measure)

2 Rounds

30 Banded Press Downs
20 Band Pull Aparts
10 Rotator Cuff Exercise w/ DB 20/10
10 Ghd Sit Ups
10 Toes 2 Bar

Strength

B1: Behind The Neck Strict Press (5 x 2 )

B2 : Delt Plate Raises (5 x 8 45/25 )

Extra Work

C1 : Arrow's (3 x 12 )

C2 : T's (3 x 12 )

C3 : W Press (3 x 12)

Conditioning

D: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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

Whiteboard:

Tuesday, April 11, 2017

Leaderboard

Men's Behind The Neck Stric ...
Brian Wilcox	04/11/2017	1 x 1 @ 155 lbs

Women's Behind The Neck Stric ...
Monica Terrell	08/15/2017	1 x 1 @ 70 lbs
Calli Stidham	10/02/2018	1 x 1 @ 65 lbs

Male Clients

1

Kirk
Moore

5:15 AM CrossFit

1 x 2 @ 165 lbs

2

Brian
Wilcox

5:15 AM CrossFit

1 x 1 @ 155 lbs

3

Nicholas
Mestayer

4:30 PM CrossFit

1 x 2 @ 150 lbs

4

JOSE
MELENDEZ

5:15 AM CrossFit

3 x 2 @ 145 lbs

5

jaron
Becerra

5:15 AM CrossFit

1 x 2 @ 135 lbs

6

Trey
Forbes

4:30 PM CrossFit

1 x 2 @ 130 lbs

7

Michael
Carney

5:15 AM CrossFit

3 x 2 @ 125 lbs

7

Bryan
Steuer

5:30 PM CrossFit

1 x 2 @ 125 lbs

7

Willie
Ramos

5:30 PM CrossFit

1 x 2 @ 125 lbs

7

Zach
Robinette

4:30 PM CrossFit

1 x 2 @ 125 lbs

7

Jamie
Anderson

5:15 AM CrossFit

1 x 1 @ 125 lbs

8

Josh
Martin

4:30 PM CrossFit

1 x 1 @ 120 lbs

8

Roger
Gauvreau

4:30 PM CrossFit

1 x 1 @ 120 lbs

9

Fred
McDaniel

9:15 AM CrossFit

1 x 2 @ 115 lbs

10

John
Koehler

4:30 PM CrossFit

1 x 2 @ 110 lbs

11

Brian
Cresswell

9:15 AM CrossFit

1 x 2 @ 105 lbs

couldnt do 115 without a little push

12

Anil
Hussain

5:30 PM CrossFit

4 x 2 @ 95 lbs

12

Derrick
Terrell

5:15 AM CrossFit

3 x 10 @ 95 lbs

12

Gary
Bowker

4:30 PM CrossFit

3 x 2 @ 95 lbs

Female Clients

1

Brie
Gomez

Open Gym

1 x 2 @ 85 lbs

1

Emma
Knowles

5:30 PM CrossFit

1 x 2 @ 85 lbs

spot on 90#

1

Lindsey
Martin

9:15 AM CrossFit

1 x 2 @ 85 lbs

1

Liz
Koehler

5:15 AM CrossFit

1 x 2 @ 85 lbs

2

Melissa
Jacob

5:15 AM CrossFit

1 x 2 @ 80 lbs

3

Jessica
Ayala

4:30 PM CrossFit

1 x 2 @ 75 lbs

1@85lbs

3

Rosemary
Imbert

4:30 PM CrossFit

1 x 2 @ 75 lbs

4

Brenda
Andrews

9:15 AM CrossFit

1 x 2 @ 70 lbs

4

Leslie
Eldred

5:15 AM CrossFit

1 x 2 @ 70 lbs

1x1 75

5

Katie
Wright

9:15 AM CrossFit

1 x 2 @ 65 lbs

1x1@70#

5

Page
Shields

9:15 AM CrossFit

1 x 2 @ 65 lbs

1 at 70 lbs

5

Caylin
Young

9:15 AM CrossFit

1 x 1 @ 65 lbs

6

Linda
Ramos

9:15 AM CrossFit

1 x 2 @ 55 lbs

7

lola
santiago

5:15 AM CrossFit

5 x 2 @ 50 lbs

7

Marisol
Sanchez

5:15 AM CrossFit

5 x 2 @ 50 lbs

8

Kat
Rummell

9:15 AM CrossFit

5 x 2 @ 35 lbs