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Components

Shoulder Press

Metcon

Settings

Workout

Wednesday

Warm-up

3 SETS
1:00 Single or Double Unders
10 Plank to Pike w/ :01 Hold in Pike
10 Hollow Rocks
:30 Front Rack Alt. Elbow Punches
5 Strict Press w/ :03 OH Hold

Into…

Shoulder & Trap Smash w/ Empty Barbell…
2-3 SETS x 10 Passes / Each Arm

Strength

Shoulder Press (2RM)

Shoulder Press

ON A 15:00 RUNNING CLOCK…
Build to 2RM Strict Press

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

5 SETS
ON A 2:30 RUNNING CLOCK...
8 Strict Press (95/65)|(65/45)
10 Push Press
Max Double Unders in Remaining Time...

-Rest :30 b/t Sets-

(Score is Lowest Number of Reps)

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

Whiteboard:

Wednesday, December 16, 2020

Male Clients

1

Jim
Boora

CrossFit: 6:00 AM

1 x 2 @ 165 lbs

2

Mike
Machowek

CrossFit: 4:30 PM

1 x 2 @ 155 lbs

3

Bob
Barene

CrossFit: 4:30 PM

1 x 2 @ 145 lbs

3

Trey
Berge

6:30pm CrossFit

1 x 2 @ 145 lbs

4

Austin
Hatley

CrossFit: 4:30 PM

1 x 2 @ 140 lbs

5

Andy
Polmateer

CrossFit: 9:00 AM

1 x 2 @ 125 lbs

5

Harley
Stone

CrossFit: 3:30 PM

1 x 2 @ 125 lbs

6

Ben
Barene

CrossFit: 4:30 PM

1 x 2 @ 115 lbs

7

Russell
Bates

CrossFit: 12:00 PM

1 x 2 @ 100 lbs

145#BW

Female Clients

1

Lauren
Atwood

5:30pm CrossFit

1 x 2 @ 105 lbs

2

Brenda
Cardenas

CrossFit: 9:00 AM

1 x 2 @ 90 lbs

2

Isarai
Thieme

CrossFit: 4:30 PM

1 x 2 @ 90 lbs

2

Tamara
Lyn

CrossFit: 12:00 PM

1 x 2 @ 90 lbs

3

Private

6:30pm CrossFit

1 x 2 @ 85 lbs

4

Carla
Johnson

5:30pm CrossFit

1 x 2 @ 80 lbs

5

Megan
McLean

5:30pm CrossFit

1 x 3 @ 75 lbs

5

Karla
Smith

CrossFit: 6:00 AM

1 x 2 @ 75 lbs

6

Nicole
McEntyre

5:30pm CrossFit

1 x 2 @ 65 lbs

6

Tessie
Lang

CrossFit: 4:30 PM

1 x 2 @ 65 lbs

7

Ana
Herr

CrossFit: 4:30 PM

1 x 2 @ 60 lbs

8

Carla
Zenner

CrossFit: 12:00 PM

1 x 2 @ 45 lbs

9

Michelle
Lang

CrossFit: 3:30 PM

1 x 1 @ 80 lbs