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Components
Push Press
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Wednesday - CrossFit VU
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
8:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (15/15)
Workout
Wednesday
Warm-up
ATYT x 10
5/5 Samson
5/5 step ups
5/5 alt v ups
5 burpees
5/5 half kneeling SA DB Press
Barbell Prep
Strength
Push Press (4 x 3)
Push Press
*2 sec pause in dip
Demo:
https://youtu.be/z3YcqZl3KN0
15 min clock
Week 1 of 6
Working sets 70-75%
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
10 SA DB OH Lunge (switch arms halfway) (35/20)(25/15)
7 TTB
10 Burpee Box Jump Overs (24/20)
RX+
50/35
Scaled
Less weight
HKR
Step Overs
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2022
Male Clients
1
Joe
Wojnarwsky
5:30 PM CrossFit
1 x 3 @ 185 lbs
2
Dustin
Allen
8:30 AM CrossFit
1 x 3 @ 175 lbs
2
Hunter
Kiker
5:00 AM CrossFit
1 x 3 @ 175 lbs
2
Stefan
Chamlis
5:30 PM CrossFit
1 x 3 @ 175 lbs
3
Jason
henry
4:30 PM CrossFit
1 x 3 @ 155 lbs
4
Jason
Rabinowitz
5:00 AM CrossFit
1 x 3 @ 125 lbs
4
Keith
Desa
5:00 AM CrossFit
1 x 3 @ 125 lbs
5
Steven
Lopez
4:30 PM CrossFit
1 x 3 @ 120 lbs
6
BJ
Trahan
5:00 AM CrossFit
4 x 3 @ 115 lbs
6
Alexander
Rios
8:30 AM CrossFit
1 x 3 @ 115 lbs
6
Eli
Brewton
4:30 PM CrossFit
1 x 3 @ 115 lbs
7
Kenneth
Smith
5:30 PM CrossFit
1 x 3 @ 105 lbs
7
Zack
Vredenburg
5:00 AM CrossFit
1 x 3 @ 105 lbs
8
Bruce
Vredenburg
5:00 AM CrossFit
1 x 3 @ 95 lbs
rehab
9
scott
Tyler
4:30 PM CrossFit
4 x 3 @ 75 lbs
Female Clients
1
Jordyn
Bennett
8:30 AM CrossFit
1 x 3 @ 100 lbs
1
Katie
Cuson
5:00 AM CrossFit
1 x 3 @ 100 lbs
1
Katie
Brookes
8:30 AM CrossFit
1 x 3 @ 100 lbs
10 weeks post op
1
Melissa
Pusey
6:00 AM CrossFit
1 x 3 @ 100 lbs
2
Amanda
Wilson
8:30 AM CrossFit
1 x 3 @ 85 lbs
3
Jessica
Kelly
5:00 AM CrossFit
1 x 3 @ 80 lbs
4
Carmen
Thompson
5:30 PM CrossFit
1 x 3 @ 75 lbs
4
Lacy
McKinley
6:30 PM CrossFit
1 x 3 @ 75 lbs
5
Codi
Ready
8:30 AM CrossFit
1 x 3 @ 70 lbs
6
Jennifer
Trahan
5:00 AM CrossFit
4 x 3 @ 65 lbs
7
Hannah
Trahan
5:00 AM CrossFit
4 x 3 @ 60 lbs
7
Samantha
Trahan
5:00 AM CrossFit
4 x 3 @ 60 lbs
7
Sarah
Gadilhe
5:30 PM CrossFit
1 x 3 @ 60 lbs
8
Heather
Williams
5:00 AM CrossFit
1 x 3 @ 55 lbs
8
Paige
Darrow
4:30 PM CrossFit
1 x 3 @ 55 lbs
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