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Components

Shoulder Press

Metcon

Friday

Warm-up

2 ROUNDS
20 Shoulder Taps
5/5 Single Arm DB Press
10 PVC Pass Thru
:30 Hollow Hold

Following the warm-up, review the OH movements for the workout.

Strength

Shoulder Press (Build to a 2RM Strict Press)

Shoulder Press

ON A 20:00 RUNNING CLOCK...
Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 MINUTES
5 DB Renegade Rows (35/20)(25/15)
12 DB Push Press
200m Run*

(Score is Rounds + Reps)

RX +
50/35
Scaled
Knee push up for renegade rows
Less weight

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

Whiteboard:

Friday, November 20, 2020

Male Clients

Female Clients

Lakeisha
Crouch

5:30 PM CrossFit

1 x 2 @ 125 lbs

130×1

Jordyn
Bennett

5:30 PM CrossFit

1 x 2 @ 90 lbs