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Components

Strict Press + Push Press

Metcon

Settings

Workout

CF - 4/27/21

A:

3 sets
200m run
5 single arm DB Push press each
:20 bar hang

B: Strict Press + Push Press (3 x 5+5)

STICK TO THE PERCENTAGES

The % is from your strict press.

C: Metcon (No Measure)

Accessory
4 Sets alternating
db bench, x12 ; rest :60
strict pull up, x 5; rest :60 ( add load if possible )

Choose bench weight you can complete unbroken

D: Metcon (5 Rounds for time)

GPP
C) 5 sets, each for time:
12 / 10 cal assault
10 pullups
15 hspu
10 CTB
rest :60

Competitor
5 sets, each for time:
15 / 12 cal assault
10 c2b
15 hspu
5 BMU
rest :60

Push the pace on each set, strive for more consistency across, expect splits to be positive given the amount of rest. Work to keep as close as possible.

Waterfall start, chose your GPP or COMPETITOR, no mixing and matching movements. Perform as written, or modify down.

Modify reps first, movement second.

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

Whiteboard:

Tuesday, April 27, 2021

Male Clients

1

_Stuart
Chandler

5:00 PM CrossFit

3 x 10 @ 125 lbs

2

Chris
Weber

4:00 PM CrossFit

3 x 10 @ 115 lbs

2

Drew
Welch

5:00 AM CrossFit

3 x 10 @ 115 lbs

2

Tyler
Parker

5:00 AM CrossFit

3 x 10 @ 115 lbs

3

Andy
Wegman

11:30 AM CrossFit

3 x 10 @ 110 lbs

3

Dustin
Dowell

12:30 PM CrossFit

3 x 10 @ 110 lbs

105 110 110

4

David
Kan

6:00 PM CrossFit

3 x 10 @ 105 lbs

4

Luke
Wylie

5:00 PM CrossFit

3 x 10 @ 105 lbs

5

Chris
Beavers

7:00am CrossFit

3 x 10 @ 95 lbs

5

Peter
Tiberio

11:30 AM CrossFit

3 x 10 @ 95 lbs

5

Robert
Carpenter

7:00am CrossFit

3 x 10 @ 95 lbs

5

Sean
Smith

5:00 AM CrossFit

3 x 10 @ 95 lbs

6

Chad
Oakley

5:00 PM CrossFit

2 x 10 @ 105 lbs

3x3 last Rd.

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

3 x 10 @ 85 lbs

2

Flor
Jalikis

5:00 AM CrossFit

3 x 10 @ 80 lbs

35# spullups/db press

3

Danielle
Frances

7:00am CrossFit

3 x 10 @ 75 lbs

3

Jordan
Wylie

6:00 AM CrossFit

3 x 10 @ 75 lbs

3

Kristina
Moore

5:00 PM CrossFit

3 x 10 @ 75 lbs

3

Laura Lynn
Williams

11:30 AM CrossFit

3 x 10 @ 75 lbs

4

Rebecca
1

11:30 AM CrossFit

3 x 10 @ 65 lbs

4

Jessica
Dodd

4:00 PM CrossFit

3 x 10 @ 65 lbs

4

Laura
Kim

6:00 PM CrossFit

3 x 10 @ 65 lbs

4

Morgan
Webb

5:00 PM CrossFit

3 x 10 @ 65 lbs

5

Destinee
Johnson

7:00am CrossFit

3 x 10 @ 60 lbs

5

Viviana
Gutierrez

6:00 AM CrossFit

3 x 10 @ 60 lbs

6

Lacey
Houston

12:30 PM CrossFit

3 x 10 @ 55 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 10 @ 55 lbs