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Components

Shoulder Press

Metcon

Metcon

Metcon

Settings

Workout

FEB 17, 2022

Pre Stretch Primer

Any Order / 5 cap
30 Squats
20 Cal Row
10 Lunge-Lunge-Squat-Burpee

ACCESSORY

A) Reverse Pistols or Single-leg Stand-up from a seated position, 5x5

B) Single-arm DB Shoulder Press, 5x5

C) Barbell: Shoulder Press

BARBELL

BAR: Shoulder Press (5x4 @ 60%)

Shoulder Press

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP - Rounds and Reps)

AMRAP 14 /
5 Cals Bike
10 Push-ups
5 Burpees
10 Sit-ups | RX+ GHD Sit ups
5 Ring Rows | RX+ Strict Rev Grip Pull-ups
10 Jump Lunges | RX+ OH Weighted Jump Lunges, 20/14/10#

WOD

WOD: Metcon (Time)

15 Cap /
Row 50 Cal
75 KBS
150 Double-unders
75 WBS
Row 50 Cal

KIKR

KIKR: Metcon (Time)

100 Jump Lunges

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

Whiteboard:

Thursday, February 17, 2022

Male Clients

1

Brian
Baker

4:30 PM Open Gym

5 x 4 @ 125 lbs

1

Carlos
Gonzalez

5:30 PM CrossFit

5 x 4 @ 125 lbs

1

Cole
Park

5:30 PM CrossFit

5 x 4 @ 125 lbs

2

Stephen
Nwaukwa

5:30 AM CrossFit

5 x 4 @ 115 lbs

3

Kyle
Ppool

4:30 PM Open Gym

5 x 4 @ 105 lbs

4

Richard
Smith

9:00 AM CrossFit

5 x 4 @ 95 lbs

4

TJ
Dickinson

12:00 PM Open Gym

5 x 4 @ 95 lbs

5

Chris
McAbery

12:00 PM Open Gym

5 x 4 @ 90 lbs

5

Tony
Sterk

4:30 PM Open Gym

5 x 4 @ 90 lbs

6

Johnny
Whisman

9:00 AM CrossFit

5 x 4 @ 87 lbs

7

Jorge
Galvan

4:30 PM Open Gym

5 x 4 @ 80 lbs

8

Andrew
Austin

12:00 PM Open Gym

5 x 4 @ 75 lbs

8

John
Ferguson

6:30 PM CrossFit

5 x 4 @ 75 lbs

8

Ricardo
Mendes

5:30 PM CrossFit

5 x 4 @ 75 lbs

8

Zach
Hendrix

5:30 AM CrossFit

5 x 4 @ 75 lbs

9

Brandon
Cranor

5:30 PM CrossFit

5 x 4 @ 65 lbs

Female Clients

1

Renee
Johnson

4:30 PM Open Gym

5 x 4 @ 85 lbs

2

Shelby
Brennan

5:30 PM CrossFit

5 x 4 @ 75 lbs

60%

3

Aubrey
Baker

12:00 PM Open Gym

5 x 4 @ 65 lbs

60%

3

Christine
Goscha

5:30 AM CrossFit

5 x 4 @ 65 lbs

3

Deidre
Schexnayder

12:00 PM Open Gym

5 x 4 @ 65 lbs

3

Jennifer
Nelson

4:30 PM Open Gym

5 x 4 @ 65 lbs

3

Stephanie
Richardson

5:30 AM CrossFit

5 x 4 @ 65 lbs

3

Teri
Baker

9:00 AM CrossFit

5 x 4 @ 65 lbs

4

Candy
Wickham

9:00 AM CrossFit

5 x 4 @ 60 lbs

4

Misty
Lingnau

5:30 AM CrossFit

5 x 4 @ 60 lbs

4

Patty
Thompson

4:30 PM Open Gym

5 x 4 @ 60 lbs

5

Billie
Johnson

4:30 PM Open Gym

5 x 4 @ 55 lbs

5

Cindi
Klose

4:30 PM Open Gym

5 x 4 @ 55 lbs

5

Dani
Truitt

6:30 PM CrossFit

5 x 4 @ 55 lbs

5

Grace
Hadley

12:00 PM Open Gym

5 x 4 @ 55 lbs

5

Kristina
Gomez

9:00 AM CrossFit

5 x 4 @ 55 lbs

5

Sabrina
Hay

12:00 PM Open Gym

5 x 4 @ 55 lbs

6

Bri
Hibdon

5:30 AM CrossFit

5 x 4 @ 50 lbs

6

Daniela
Mendes

9:00 AM CrossFit

5 x 4 @ 50 lbs

6

Jana
Graham

5:30 AM CrossFit

5 x 4 @ 50 lbs

6

Nicole
Whisman

9:00 AM CrossFit

5 x 4 @ 50 lbs

7

Cami
Lish

5:30 AM CrossFit

5 x 4 @ 45 lbs

8

Brandi
Harper

6:30 PM CrossFit

5 x 4 @ 40 lbs

9

Ashley
Fugate

6:30 PM CrossFit

5 x 4 @ 35 lbs

10

Melba
Gould

9:00 AM CrossFit

3 x 4 @ 25 lbs