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Components

Strict Press

Wide Grip Upright Bar ...

DB Front Raises

DB Side Lateral Raises

DB Rear Delt Flyes

Snatch

Metcon

Metcon

Metcon

Settings

WOD

10/13/15

Warm-up

A: Coaches Choice

Competition Warm up

B: glutes

3 Rounds
10 Glute ham raises
15 KB swings Russian

Strength

C1: Strict Press (3 x 8 )

C2: Wide Grip Upright Barbell Raise (3 x 8 )

C3: DB Front Raises (3 x 8 ( Arm Together))

Extra Work

D1: DB Side Lateral Raises (4 x 12 )

D2: DB Rear Delt Flyes (4 x 12 (Seated))

Competition Strength

E: Snatch (10×1 @80-95%)

Conditioning

G: Metcon (Time)

21 - 15 - 9

Push Press 115/105
DB Bent Over Row Both Arms 55/35
Box Jumps 24"/20"

100 ABMAT Sit Ups (Buy Out)

Competition Conditioning

h: Metcon (AMRAP - Rounds and Reps)

AMRAP 5 minutes

10 calories on rower
10 Front squats 135/95lbs

I: Metcon (AMRAP - Reps)

3 Rounds

Max wallballs in two minutes 20/14lbs to 10′ target

Rest 1 minute

Max distance HS walk in two minutes

Rest 1 minute

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

Whiteboard:

Tuesday, October 13, 2015

Leaderboard

Men's Strict Press
Juan Chavez	10/13/2015	1 x 8 @ 185 lbs
Brian Wilcox	10/13/2015	1 x 8 @ 145 lbs
Michael Gayle	09/22/2015	1 x 8 @ 135 lbs

Women's Strict Press
Calli Stidham	03/13/2018	1 x 8 @ 90 lbs
Rosemary Imbert	03/13/2018	1 x 8 @ 80 lbs
Katie Wright	03/13/2018	1 x 8 @ 70 lbs

Male Athletes

1

Juan
Chavez

4:30 PM CrossFit

1 x 8 @ 185 lbs

2

Kirk
Moore

5:15 AM CrossFit

3 x 8 @ 145 lbs

2

Brian
Wilcox

6:15 AM CrossFit

1 x 8 @ 145 lbs

2

Roberto
Diaz

9:15 AM CrossFit

1 x 8 @ 145 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 8 @ 135 lbs

3

Derrick
Terrell

5:15 AM CrossFit

1 x 8 @ 135 lbs

3

Michael
Gayle

5:30 PM CrossFit

1 x 8 @ 135 lbs

95-115-135

4

Cody
Williams

5:30 PM CrossFit

1 x 8 @ 125 lbs

5

James
Harper

9:15 AM CrossFit

2 x 8 @ 115 lbs

5

Fred
McDaniel

9:15 AM CrossFit

1 x 8 @ 115 lbs

5

Michael
Carney

5:15 AM CrossFit

1 x 8 @ 115 lbs

5

Zach
Bogle

6:15 AM CrossFit

1 x 8 @ 115 lbs

6

Alberto
Fabian

9:15 AM CrossFit

2 x 8 @ 105 lbs

6

Josh
Johnson

4:30 PM CrossFit

1 x 8 @ 105 lbs

7

jaron
Becerra

5:15 AM CrossFit

5 x 8 @ 95 lbs

7

Bill
Thompson

6:30 PM CrossFit

3 x 8 @ 95 lbs

7

Jason
Bell

5:15 AM CrossFit

1 x 8 @ 95 lbs

7

Jonathan
Zuniga

6:30 PM CrossFit

1 x 8 @ 95 lbs

8

Erwin
Bedia

9:15 AM CrossFit

1 x 8 @ 85 lbs

9

Don
Kennedy

9:15 AM CrossFit

3 x 8 @ 75 lbs

Female Athletes

1

Jessica
Ayala

4:30 PM CrossFit

2 x 8 @ 75 lbs

1

Rosemary
Imbert

4:30 PM CrossFit

1 x 8 @ 75 lbs

2

Christine
Falzon

6:30 PM CrossFit

3 x 8 @ 65 lbs

2

Brittany
Powell

6:30 PM CrossFit

1 x 8 @ 65 lbs

3

Michelle
Cresswell

4:30 PM CrossFit

3 x 8 @ 60 lbs

3

Kat
Rummell

5:15 AM CrossFit

1 x 8 @ 60 lbs

4

Brenda
Andrews

9:15 AM CrossFit

1 x 8 @ 55 lbs

5

Shannon
Vultaggio

9:15 AM CrossFit

1 x 8 @ 50 lbs

6

Shannon
Kingston

9:15 AM CrossFit

4 x 8 @ 40 lbs

6

Larissa
Franco

5:30 PM CrossFit

3 x 8 @ 40 lbs

7

Leslie
Eldred

9:15 AM CrossFit

1 x 8 @ 0 lbs

worked up to 8 tng reps of power clean at 125#

7

Private

5:15 AM CrossFit

1 x 7 @ 45 lbs

7

Linda
Ramos

9:15 AM CrossFit

1 x 6 @ 75 lbs

4, 2