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Components

Cuban Press

DB Side Lateral Raises

Barbell Shrug

Strict Press

Push Press

Metcon

Metcon

Metcon

Settings

Workout

11/03/15

Warm-up

A: Coaches Choice

Competition Warm up

B:

10 minute AMRAP

10 Burpees to target
10 Empty bar push press
30 Seconds “nose and toes” HS hold

Strength

C1: Cuban Press (4 x 12)

C2: DB Side Lateral Raises (4 x 12 )

Extra Work

D1: Barbell Shrug (4 x 10 (4 Different Grips) )

D2: Strict Press (4 x 5 )

Competition Strength

E: Push Press (Find 1 RM)

Conditioning

F: Metcon (AMRAP - Rounds and Reps)

AMRAP in 12 Mins

10 Push Press 95/65
15 KB Swings 53/35
200M Run

Competition Conditioning

G: Metcon (Time)

15-12-9

Toes to bar
Thrusters 135/95lbs
4″ Deficit kipping HSPU

Competition Extra Work

H: Metcon (Time)

50 Calories on Rower AFAP

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

Whiteboard:

Tuesday, November 03, 2015

Leaderboard

Men's Cuban Press
Justin Stidham	11/03/2015	1 x 12 @ 10 lbs

Women's Cuban Press
Monica Terrell	06/13/2017	1 x 12 @ 10 lbs

Male Clients

1

Derrick
Terrell

5:15 AM CrossFit

4 x 12 @ 20 lbs

1

Jason
Bell

5:30 PM CrossFit

1 x 12 @ 20 lbs

1

Roberto
Diaz

9:15 AM CrossFit

1 x 12 @ 20 lbs

2

Erwin
Bedia

9:15 AM CrossFit

4 x 12 @ 15 lbs

2

James
Vultaggio

5:15 AM CrossFit

4 x 12 @ 15 lbs

2

Jonathan
Zuniga

6:30 PM CrossFit

4 x 12 @ 15 lbs

2

Kirk
Moore

5:15 AM CrossFit

4 x 12 @ 15 lbs

2

Brian
Wilcox

6:15 AM CrossFit

3 x 12 @ 15 lbs

1 set at 10

2

Gary
Bowker

4:30 PM CrossFit

3 x 12 @ 15 lbs

15 lbs each arm

2

JOSE
MELENDEZ

5:30 PM CrossFit

3 x 12 @ 15 lbs

2

Private

6:15 AM CrossFit

1 x 12 @ 15 lbs

2

Jeff
Peltier

5:15 AM CrossFit

1 x 12 @ 15 lbs

3

Anil
Hussain

5:30 PM CrossFit

4 x 12 @ 10 lbs

3

Bill
Thompson

6:15 AM CrossFit

4 x 12 @ 10 lbs

3

charles
lafkoff

9:15 AM CrossFit

4 x 12 @ 10 lbs

fist = 15#

3

David
Blackerby

5:15 AM CrossFit

4 x 12 @ 10 lbs

3

Don
Kennedy

9:15 AM CrossFit

4 x 12 @ 10 lbs

3

Christopher
Mink

5:15 AM CrossFit

1 x 12 @ 10 lbs

3

Cody
Williams

5:15 AM CrossFit

1 x 12 @ 10 lbs

3

Justin
Stidham

4:30 PM CrossFit

1 x 12 @ 10 lbs

4

Brian
Cresswell

9:15 AM CrossFit

4 x 10 @ 10 lbs

4

Michael
Gayle

5:30 PM CrossFit

4 x 10 @ 10 lbs

Female Clients

1

Brittany
Powell

5:30 PM CrossFit

4 x 12 @ 10 lbs

1

Jenna
Smith

9:15 AM CrossFit

4 x 12 @ 10 lbs

1

Katie
Wright

9:15 AM CrossFit

4 x 12 @ 10 lbs

1

Larissa
Franco

5:30 PM CrossFit

4 x 12 @ 10 lbs

1

Tiffany
Bell

4:30 PM CrossFit

4 x 12 @ 10 lbs

1

Yvonne
Lima

5:30 PM CrossFit

4 x 12 @ 10 lbs

2

Jessica
Ayala

4:30 PM CrossFit

3 x 12 @ 7.5 lbs

3

Denise
Baker

6:15 AM CrossFit

4 x 12 @ 5 lbs

3

Leslie
Eldred

5:15 AM CrossFit

4 x 12 @ 5 lbs

5# each hand

3

Lynsy
Curry

4:30 PM CrossFit

4 x 12 @ 5 lbs