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Components

Shoulder Press

Metcon

Settings

Workout

Wednesday

Warm-up

ATYT x 10

30 sec Pec Stretch on rig (left and right)

Into...

2 ROUNDS
:30 jump rope
10 PVC Pass Thru
10 Around the Worlds
5/5 T Spine Rotations
8 Tempo Strict Press w PVC (3131)

Into..

Barbell Set up for Strict Press

Strength

Shoulder Press (7-5-5-3-3)

Shoulder Press

7-5-5-3-3
Strict Press*

*Perform 15 hollow rocks after each set

*20 min clock

(Score is Weight)

Workout

Metcon (Time)

FOR TIME
15-12-9-6
Push Press (115/85)(95/65)
50-50-50-50
Double Unders

RX+
135/105

Scaled
Less weight
75 SU

*10 min cap

Cool Down

FOR RECOVERY
1:00 Twisted Cross (left and right)
1:00 childs pose

(No Measure)

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Whiteboard:

Wednesday, April 14, 2021

Male Clients

1

Lex
Egea

6:00 AM CrossFit

1 x 3 @ 170 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 3 @ 155 lbs

2

Stefan
Chamlis

6:30 PM CrossFit

1 x 3 @ 155 lbs

3

James
Wall

5:30 PM CrossFit

1 x 3 @ 145 lbs

Failed 3rd 165#

3

Nick
Trzesniowski

5:00 AM CrossFit

1 x 3 @ 145 lbs

165x1

4

Wesley
Rogers

6:00 AM CrossFit

1 x 3 @ 135 lbs

5

Harry
Green

6:30 PM CrossFit

1 x 3 @ 125 lbs

5

Joshua
Kjer

8:30 AM CrossFit

1 x 3 @ 125 lbs

6

Eli
Brewton

6:00 AM CrossFit

1 x 3 @ 115 lbs

Failed 125

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 110 lbs

Female Clients

1

Lakeisha
Crouch

6:30 PM CrossFit

1 x 3 @ 120 lbs

2

Amanda
Carrubba

6:00 AM CrossFit

1 x 3 @ 100 lbs

3

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 95 lbs

1x105

4

Katie
Lastinger

8:30 AM CrossFit

1 x 3 @ 85 lbs

5

Ana
Pratten

4:30 PM CrossFit

1 x 3 @ 80 lbs

Failed the 3rd 85 TWICE

5

Jessie
Pickett

8:30 AM CrossFit

1 x 3 @ 80 lbs

6

Shayna
Rogers

5:00 AM CrossFit

1 x 3 @ 76 lbs

80 for 2

7

Abby
Morales

8:30 AM CrossFit

1 x 3 @ 70 lbs

1x1 75

8

Amanda
Wilson

5:30 PM CrossFit

1 x 3 @ 65 lbs

9

Naomi
Kjer

8:30 AM CrossFit

1 x 3 @ 60 lbs