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Shoulder Press

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Workout

WOD - Friday, March 9, 2018

Warm-up

2x
20 Jumping Jacks
10 Wall Balls
5 MB Cleans

Mobilize Shoulders as Needed

With Empty Bar (Rep as needed)
Strict Press
Push Press
Push Jerk
Split Jerk

Weightlifting

Shoulder Press (5X3 @ 80-85% of 1 RM)

Shoulder Press

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 15

21/16 Cal Row
14 MB Cleans (20/14)
7 Shoulder to Overhead (135/95)

Rx+= (155/105)
Rx 55+= (16/12); (95/65)

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Whiteboard:

Friday, March 09, 2018

Male Clients

1

Jeff
Smith

4:30 PM CrossFit

5 x 3 @ 155 lbs

2

Rob
Blackwell

8:00 AM CrossFit

5 x 3 @ 150 lbs

3

Private

4:30 PM CrossFit

5 x 3 @ 145 lbs

4

Private

6:00 AM CrossFit

5 x 3 @ 135 lbs

4

Rich
Marino

4:30 PM CrossFit

5 x 3 @ 135 lbs

Shoulder Iffy!

4

Tom
Boyle

5:00 AM CrossFit

5 x 3 @ 135 lbs

5

Paul
Miller

8:00 AM CrossFit

5 x 3 @ 125 lbs

5

Randy
Godfrey

6:00 AM CrossFit

5 x 3 @ 125 lbs

6

Dave
Lombardo

5:00 AM CrossFit

5 x 3 @ 120 lbs

7

Bryan
Bureau

5:30 PM CrossFit

5 x 3 @ 115 lbs

7

Casey
Hall

4:30 PM CrossFit

5 x 3 @ 115 lbs

7

Russ
Anderson

5:00 AM CrossFit

5 x 3 @ 115 lbs

8

Mike
Brown

4:30 PM CrossFit

5 x 3 @ 105 lbs

9

Chris
Bryant

4:30 PM CrossFit

5 x 3 @ 95 lbs

Working on clean form at 80%

9

Dale
Rinkenberger

6:00 AM CrossFit

5 x 3 @ 95 lbs

Had to reduce for last rd to 95

9

David
Stevens

8:00 AM CrossFit

5 x 3 @ 95 lbs

9

Jeff
Austin

8:00 AM CrossFit

5 x 3 @ 95 lbs

10

David
Johnson

8:00 AM CrossFit

5 x 3 @ 65 lbs

11

Jeff
Davis

4:30 PM CrossFit

5 x 3 @ 25 lbs

left arm only

Female Clients

1

Cindy
Manning

8:00 AM CrossFit

5 x 3 @ 95 lbs

2

Rachel
Blackwell

8:00 AM CrossFit

5 x 3 @ 75 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

5 x 3 @ 75 lbs

2

Vicki
Mason

5:30 PM CrossFit

5 x 3 @ 75 lbs

3

Victoria
Duncan

5:30 PM CrossFit

5 x 3 @ 70 lbs

4

Private

10:00 AM CrossFit

5 x 3 @ 65 lbs

4

Amy
Linton

10:00 AM CrossFit

5 x 3 @ 65 lbs

4

Angie
Bryant

4:30 PM CrossFit

5 x 3 @ 65 lbs

4

Jena
Marullo

8:00 AM CrossFit

5 x 3 @ 65 lbs

5

Angela
Ing

8:00 AM CrossFit

5 x 3 @ 60 lbs

5

Kelsey
Questel

6:00 AM CrossFit

5 x 3 @ 60 lbs

5

Lissy
Cowdery

4:30 PM CrossFit

5 x 3 @ 60 lbs

6

Estela
Falla-Ross

6:00 AM CrossFit

5 x 3 @ 55 lbs

6

Karlye
Ramer

10:00 AM CrossFit

5 x 3 @ 55 lbs

7

Andrea
Bauer

8:00 AM CrossFit

5 x 5 @ 50 lbs

2 x 25# db, wrist issues

8

Ann
Blaum

8:00 AM CrossFit

5 x 3 @ 45 lbs

9

Alex
Wright

5:30 PM CrossFit

5 x 3 @ 40 lbs

10

Alexis
Angier

8:00 AM CrossFit

3 x 3 @ 80 lbs

2 sets at 65#

10

Kelli
Mullis

4:30 PM CrossFit

1 x 3 @ 55 lbs

then 4 x 3 at 50#