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Components

Shoulder Press

Metcon

Settings

Workout

11Dec2014

Warm-up

Warm Up #5 (Row)

Complete 2 rounds

Row 300m
20 x Air Squats
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
10 x Alternating Step-Ups

Stretches: Rib Mobilization, Anchored T-Spine, Oly Wall Sit

Strength & Skill

Shoulder Press ([7.5.3] 5-5-3-3-2-2)

Metcon

Metcon (7 Rounds for weight)

11Dec2014

7 Rounds of 5 reps:

1 Complex Rep=

Clean Pull + Squat Clean + Thruster

**Increase weight each round, if form allows.
**Weight should be hard, but doable.
**Once your round start, it must be completed within 90 seconds.

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

Whiteboard:

Thursday, December 11, 2014

Clients:

Leaderboard

Men's Shoulder Press
Micheal Young	06/11/2015	1 x 2 @ 175 lbs
Kyle Schreiber	11/04/2021	1 x 2 @ 165 lbs
Jonathan Jansson	11/04/2021	1 x 2 @ 155 lbs

Women's Shoulder Press
Teresa Koebbe	04/21/2021	1 x 2 @ 100 lbs
Carly Wilson	11/04/2021	1 x 2 @ 85 lbs
Ninette Campbell	06/08/2018	1 x 2 @ 80 lbs

Male Clients

1

Trenton
Campbell

6:00 AM CrossFit

1 x 5 @ 165 lbs

2

Anthony
Hodges

6:00 PM CrossFit

2 x 2 @ 155 lbs

2

Jordan
Hildebrand

4:30 PM CrossFit

2 x 2 @ 155 lbs

3

Jeff
Farris

6:00 PM CrossFit

2 x 2 @ 145 lbs

4

Justin
Stein

9:30 AM CrossFit

1 x 5 @ 135 lbs

4

Paul
Collum

6:00 AM CrossFit

1 x 5 @ 135 lbs

Female Clients

1

Rebecca
Hildebrand

4:30 PM CrossFit

1 x 2 @ 75 lbs

55; 55; 60; 60; 65; 70; 75

2

Kit
Mackie

9:30 AM CrossFit

1 x 3 @ 70 lbs

3

Amy
McBride

6:00 PM CrossFit

5 x 5 @ 60 lbs