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Push Press

Metcon

KB Trap 3 Shrugs

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Workout

Feb 8th

– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note. – Metcon: Today’s Metcon is about managing 400m efforts while sustaining a challenging 80% pace for all sets. The Wall Climb/Rope Climb work should be quick so we want to be able to get in from our run as fast as possible to maximize our time to complete wall climb/rope climb work.

Warm-up

A:

PVC Game x 6 Minutes
*Everytime PVC Drops
1st Drop: 10 Walking Lunges
2nd Drop: Worlds Greatest Stretch x 20s each
3rd Drop: 10 Hollow Rocks + 10 Supermans
Then,
Review
– Push Press
– Wall Climb
– Rope Climb

Strength/Skill

B: Push Press (Build to a 3RM. Rest 2:00)

Push Press

– 5-6 sets to build to a 3RM.
– Reset on each rep
– Rx+ Touch n Go
*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets.

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
2 Wall Climbs
2 Rope Climbs (1 Legless + 1 w. legs)
400 Meter Run

Wall Climb - https://www.youtube.com/watch?v=2TnX8j29tRY
Rx+:(2 Wall Climbs) (2 Legless Rope Climbs) (200 Meter Ski Erg)
L3: (Rope Climb with legs)
L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)
L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)
*Alternate Option
400M Run = 400m Row or 90s Bike or Ski Erg

Extra Credit

D: KB Trap 3 Shrugs (3 x 10 each. Rest 60s.)

https://www.youtube.com/watch?v=l-QrGrYU8fk

– Front + Side + Behind Back

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

Whiteboard:

Friday, February 08, 2019

Male Clients

1

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 3 @ 215 lbs

2

Albert
Steed

6:00 CrossFit Group Clase...

1 x 3 @ 195 lbs

3

Daniel
Scullion

6:00 CrossFit Group Clase...

1 x 3 @ 185 lbs

3

Kevin
Boyette

6:00 CrossFit Group Clase...

1 x 3 @ 185 lbs

4

Brett
Keeler

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

Fail 175

4

Brian
Rogers

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

4

Clark
Wilson

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

4

Dan
Glauber

6:00 CrossFit Group Clase...

1 x 3 @ 165 lbs

5

Greg
Barber

6:00 CrossFit Group Clase...

1 x 3 @ 160 lbs

5

Scott
Stalls

8:45 CrossFit Group Class...

1 x 3 @ 160 lbs

6

Jon
Higgins

6:00 CrossFit Group Clase...

1 x 3 @ 145 lbs

6

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 3 @ 145 lbs

7

Kevin
English

5:00PM CrossFit Group Cla...

1 x 3 @ 130 lbs

7

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 3 @ 130 lbs

8

Shane
Higgins

5:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs

9

Tevis
Blom

CrossFit: 7:00 AM

1 x 3 @ 115 lbs

Female Clients

1

Kimberly
Grenier

6:00 CrossFit Group Clase...

1 x 3 @ 145 lbs

2@150

2

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 3 @ 140 lbs

Third rep was ugly

3

Jade
Knutson Day

6:00 CrossFit Group Clase...

1 x 3 @ 129 lbs

4

Meg
Gemelli

1:00PM CrossFit Group Cla...

1 x 3 @ 125 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

1 x 3 @ 120 lbs

5

Heather
Metzler

CrossFit: 7:00 AM

1 x 3 @ 120 lbs

5

Lindsey
Gerkens

8:45 CrossFit Group Class...

1 x 3 @ 120 lbs

Previous 1RM

6

Courtney
Steele

5:00PM CrossFit Group Cla...

1 x 3 @ 115 lbs

130 x 2

7

Fraleane
Holt

6:00 CrossFit Group Clase...

1 x 3 @ 105 lbs

8

Lauren
Thompson

8:45 CrossFit Group Class...

1 x 3 @ 100 lbs

9

Katie
Ragan

5:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

9

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 3 @ 95 lbs

Old 1RM!

10

Brooke
Higgins

6:00 CrossFit Group Clase...

1 x 3 @ 90 lbs

Barely

10

Kaysie
Keeler

CrossFit: 7:00 AM

1 x 3 @ 90 lbs

10

Monica
Jacobs

8:45 CrossFit Group Class...

1 x 3 @ 90 lbs

Previous 1RM

11

Amber
Barber

CrossFit: 7:00 AM

1 x 3 @ 85 lbs

11

Mary
Kay McLeod

1:00PM CrossFit Group Cla...

1 x 3 @ 85 lbs

12

Abbey
McClanahan

5:00PM CrossFit Group Cla...

1 x 3 @ 80 lbs

12

Rachel
Hatfield

5:00PM CrossFit Group Cla...

1 x 3 @ 80 lbs

13

Blair
Williams

6:00 CrossFit Group Clase...

5 x 5 @ 60 lbs

13

Karla
Fierimonte

8:45 CrossFit Group Class...

1 x 3 @ 60 lbs