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Components

Push Press

Metcon

Settings

Workout

Insane in the Membrane

Warm-up

2 Sets:
14/11 Calorie Row (build intensity each round)
14 Alternating Leg V Ups
14 air squats
7 empty bar power snatch
7 inchworms
:30 Dead Hang (Rings or Bar)

Weightlifting

Push Press (5 x 3 (Ascending))

Push Press

Take 10 Minutes to complete the lifting portion today...

Push Press:
- 5x3 (add weight each set)
* Rest 90 seconds between *

How to approach the lifts:

*Build in weight each set to a heavy-3.
*Record your last weight (heaviest triple)

Example Sets
Set 1:
3 reps @ 135#
-rest 90 seconds-
Set 2:
3 reps @ 155 #
-rest 90 seconds-
Set 3:
3 reps @ 170#
-rest 90 seconds-
Set 4:
3 reps @ 185#
-rest 90 seconds-
Set 5:
3 reps @ 200#

Based off of 225# Max Push Press

Metcon

Metcon (AMRAP - Rounds and Reps)

In a team of 3, complete the following:

AMRAP 18:
50 GHD/AbMat Situps
50 Power Snatch (95/65)
50 Calorie Run
50 DB Bench Press (50/35)
50 Box Jump-Overs (24/20)

*Max Distance Row - Partners can switch in on row as desired.

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

Whiteboard:

Friday, March 05, 2021

Male Clients

1

Michael
Loring

CrossFit: 5:15 AM

1 x 3 @ 225 lbs

135,155,185,205,225

2

Robert
Aldridge

CrossFit: 6:15 AM

1 x 3 @ 205 lbs

3

Garett
Hood

CrossFit: 6:15 PM

1 x 3 @ 185 lbs

3

PJ
Kearn

CrossFit: 6:15 PM

1 x 3 @ 185 lbs

4

Jerry
Sipe

CrossFit: 5:15 PM

1 x 3 @ 180 lbs

135,145,155,165,180

5

Grant
Garst

CrossFit: 5:15 AM

1 x 3 @ 165 lbs

5

Luke
Lister

CrossFit: 5:15 AM

1 x 3 @ 165 lbs

6

Chuck
Lambertz

CrossFit: 6:15 AM

1 x 3 @ 160 lbs

6

Joshua
Meyer

CrossFit: 6:15 AM

1 x 3 @ 160 lbs

7

Quinn
Kindel

CrossFit: 5:15 AM

1 x 3 @ 155 lbs

8

Jay
Lowell

CrossFit: 5:15 PM

1 x 3 @ 140 lbs

9

James
Coash

CrossFit: 6:15 AM

1 x 3 @ 105 lbs

Female Clients

1

Amber
Lambertz

CrossFit: 5:15 PM

1 x 3 @ 135 lbs

jerked 145

2

Mallory
Robert

CrossFit: 5:15 AM

1 x 3 @ 115 lbs

2@122.5

3

Candace
Lister

CrossFit: 5:15 AM

1 x 3 @ 110 lbs

4

Jenny
Bauer

CrossFit: 6:15 PM

1 x 3 @ 105 lbs

4

Private

CrossFit: 5:15 AM

1 x 3 @ 105 lbs

4

Jill
Krier

CrossFit: 5:15 PM

1 x 3 @ 105 lbs

4

Leah
Loring

CrossFit: 5:15 PM

1 x 3 @ 105 lbs

1 @ 115

5

Cynthia
Atwell

CrossFit: 5:15 PM

1 x 3 @ 100 lbs

6

Alisha
Sipe

CrossFit: 5:15 AM

1 x 3 @ 95 lbs

6

Kacey
Roe

CrossFit: 5:15 AM

1 x 3 @ 95 lbs

7

Teggan
Workman

CrossFit: 5:15 PM

1 x 3 @ 85 lbs

8

Sara
Fleming

CrossFit: 5:15 AM

1 x 3 @ 75 lbs