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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

CF - 8/17/21

A:

4 sets
100m ski/row
5 each Single arm DB press(light)
10 pushups

B: Shoulder Press (3x10 60-70%; rest :90)

Shoulder Press

C: Metcon (Weight)

5 sets:
10 dB bench
15 ring row
rest :90

Score is DB weight

D: Metcon (AMRAP - Rounds and Reps)

GPP
8 min amrap:
9/6 cal row
3 Strict pullups

COMP
8 min amrap:
9/6 cal ski
1 rope climb

E: Metcon (No Measure)

Bonus Fitness

accumulate
20 wall walk (open standard)

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

Whiteboard:

Tuesday, August 17, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 10 @ 150 lbs

2

Bryant
Hahnfeldt

6:00 PM CrossFit

3 x 10 @ 135 lbs

3

_Stuart
Chandler

5:00 PM CrossFit

3 x 10 @ 115 lbs

3

Nate
Morrow

6:00 AM CrossFit

3 x 10 @ 115 lbs

4

Flynt
Foster

6:00 AM CrossFit

3 x 10 @ 110 lbs

5

Chris
Weber

5:00 PM CrossFit

3 x 10 @ 105 lbs

95, 105, 115

6

Mark
Miller

6:00 AM CrossFit

3 x 10 @ 95 lbs

6

Sean
Smith

5:00 AM CrossFit

3 x 10 @ 95 lbs

2 at 105 1 at 95

6

Tyler
Parker

5:00 AM CrossFit

3 x 10 @ 95 lbs

2@95//1@105

6

Voncha
Reddy

5:00 AM CrossFit

3 x 10 @ 95 lbs

7

Jason
Deloney

7:00am CrossFit

3 x 10 @ 85 lbs

7

Luke
Frauhiger

5:00 PM CrossFit

3 x 10 @ 85 lbs

8

Dwayne
Vick

5:00 PM CrossFit

3 x 10 @ 75 lbs

9

Peter
Tiberio

6:00 AM CrossFit

3 x 10 @ 65 lbs

10

Ben
Hanback

11:30 AM CrossFit

3 x 8 @ 105 lbs

10

Daniel
Esborg

5:00 PM CrossFit

2 x 10 @ 160 lbs

3rd rd broken, 30 reps total

10

David
Kan

6:00 PM CrossFit

1 x 10 @ 105 lbs

2x#95; 1x#105

Female Clients

1

Christina
Chandler

5:00 PM CrossFit

3 x 10 @ 85 lbs

1

Hannah
Russell

7:00am CrossFit

3 x 10 @ 85 lbs

2

Amy
Rahn

4:00 PM CrossFit

3 x 10 @ 75 lbs

1 set @85

2

Laura Lynn
Williams

4:00 PM CrossFit

3 x 10 @ 75 lbs

3

Camille
Cline

11:30 AM CrossFit

3 x 10 @ 70 lbs

4

Becca
Esborg

5:00 PM CrossFit

3 x 10 @ 65 lbs

5

Morgan
Webb

5:00 AM CrossFit

3 x 10 @ 60 lbs

6

Hadley
Davenport

4:00 PM CrossFit

3 x 10 @ 55 lbs

6

Sage
West

4:00 PM CrossFit

3 x 10 @ 55 lbs

6

Taylor
Marie Reid

4:00 PM CrossFit

3 x 10 @ 55 lbs

6

Tori
Lyczkowski

7:00am CrossFit

3 x 10 @ 55 lbs

7

Private

6:00 PM CrossFit

3 x 10 @ 45 lbs

7

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 10 @ 45 lbs

7

Viviana
Gutierrez

6:00 AM CrossFit

3 x 10 @ 45 lbs

8

Kristen
Kerby Graves

5:00 AM CrossFit

3 x 10 @ 0 lbs

#45 #50 🤷