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Components

Shoulder Press

Strict Pullups

Metcon

Metcon

Settings

Workout

CF - 3/2/21

A:

3 sets
1:00 row/ski
3 strict press
3 push press
3 push jerks
:15 OH hold w/ barbell

B: Shoulder Press (build to a heavy 5,3,1; rest as needed)

Shoulder Press

C: Strict Pullups (total strict pull-ups)

EMOM10
:30 AMRAP strict pull-ups
band as needed, no kipping

D: Metcon (AMRAP - Rounds and Reps)

GPP
8 min amrap:
10 hang power clean 95/65
12 TTB
24 air squats
rest 2:00

Competitor
8 min amrap:
10 hang power clean 95/65
12 TTB
12 alt pistols
rest 2:00

E: Metcon (Time)

GPP
2 rounds for time:
15 hang power snatch 95/65
10 HSPU
20 front rack alt step back lunge 95/65

Competitor
2 rounds for time:
15 hang power snatch 95/65
50’ hsw
20 front rack alt step back lunge 95/65

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

Whiteboard:

Tuesday, March 02, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

1 x 1 @ 205 lbs

2

Chris
Weber

4:00 PM CrossFit

1 x 1 @ 175 lbs

2

Matt
Blackburn

5:00 AM CrossFit

1 x 1 @ 175 lbs

145/165/175

3

_Stuart
Chandler

5:00 PM CrossFit

1 x 1 @ 170 lbs

4

Burt
Powers

5:00 AM CrossFit

1 x 1 @ 165 lbs

5

Brady
Killion

12:30 PM CrossFit

1 x 1 @ 155 lbs

5

Tyler
Parker

5:00 AM CrossFit

1 x 1 @ 155 lbs

6

Andy
Wegman

4:00 PM CrossFit

1 x 1 @ 145 lbs

6

David
Kan

6:00 PM CrossFit

1 x 1 @ 145 lbs

5x#125; 3x#135; 1x#145

6

Drew
Snipes

5:00 AM CrossFit

1 x 1 @ 145 lbs

6

Luke
Wylie

6:00 PM CrossFit

1 x 1 @ 145 lbs

6

Ryan
Holman

5:00 PM CrossFit

1 x 1 @ 145 lbs

7

Ben
Hanback

12:30 PM CrossFit

1 x 1 @ 140 lbs

8

Alan
Hutcheson

11:30 AM CrossFit

1 x 1 @ 135 lbs

9

Mark
McKnight

5:00 AM CrossFit

3 x 1 @ 125 lbs

9

Chris
Walters

11:30 AM CrossFit

1 x 1 @ 125 lbs

10

Dwayne
Vick

5:00 PM CrossFit

1 x 1 @ 105 lbs

Female Clients

1

Christina
Chandler

4:00 PM CrossFit

1 x 1 @ 105 lbs

2

Flor
Jalikis

5:00 AM CrossFit

1 x 1 @ 100 lbs

2

Lauren
McKnight

6:00 AM CrossFit

1 x 1 @ 100 lbs

3

Hannah
Russell

5:00 AM CrossFit

1 x 1 @ 95 lbs

4

Allison
Prince

6:00 PM CrossFit

1 x 1 @ 90 lbs

5 @ 75; 3 @ 85

4

Brittany
Hanback

12:30 PM CrossFit

1 x 1 @ 90 lbs

4

Morgan
Webb

5:00 PM CrossFit

1 x 1 @ 90 lbs

5

Duff
Simmons

12:30 PM CrossFit

1 x 1 @ 85 lbs

5

Susie
Bilbro

6:00 AM CrossFit

1 x 1 @ 85 lbs

5

Tayler
Saunders

4:00 PM CrossFit

1 x 1 @ 85 lbs

6

Laura
Kim

6:00 PM CrossFit

1 x 1 @ 80 lbs

6

Sage
West

11:30 AM CrossFit

1 x 1 @ 80 lbs

7

Jessica
Dodd

4:00 PM CrossFit

1 x 3 @ 75 lbs

8

Catherine
Yancy

5:00 PM CrossFit

1 x 1 @ 55 lbs

9

Amy
Rahn

5:00 PM CrossFit

1 x 1 @ 0 lbs

Db bench