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Components

Shoulder Press

Push Press

Metcon

Settings

Workout

CF - 4/6/21

A:

2 sets
1:00 ski / row
6 strict pull up
6 ring dip + :08 hold after last rep

B: Shoulder Press (3x5 @75-80%; rest 2:00)

Shoulder Press

C: Push Press (3x3 75-80%; rest 2:00)

D: Metcon (No Measure)

alt emom x10
odd- 3 weighted pull up
even- :30 strict hspu

E: Metcon (Time)

GPP and Competitor
for time:
10 burpee
15 bj over 24/20
30/21 cal assault
15 bjo 24/20
10 burpee

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Whiteboard:

Tuesday, April 06, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

3 x 5 @ 170 lbs

2

Geoff
Cottrill

5:00 AM CrossFit

3 x 5 @ 165 lbs

3

Matt
Blackburn

5:00 AM CrossFit

3 x 5 @ 155 lbs

145 x 2 / 155 x 1

4

_Stuart
Chandler

5:00 PM CrossFit

3 x 5 @ 140 lbs

5

Jefferson
Adcock

11:30 AM CrossFit

3 x 5 @ 135 lbs

5

Tyler
Parker

5:00 AM CrossFit

3 x 5 @ 135 lbs

6

Andy
Wegman

7:00am CrossFit

3 x 5 @ 125 lbs

6

Flynt
Foster

5:00 AM CrossFit

3 x 5 @ 125 lbs

7

Justin
Schot

12:30 PM CrossFit

3 x 5 @ 115 lbs

7

Luke
Wylie

7:00am CrossFit

3 x 5 @ 115 lbs

7

Ryan
Holman

6:00 PM CrossFit

3 x 5 @ 115 lbs

8

Chris
Beavers

7:00am CrossFit

3 x 5 @ 105 lbs

8

Peter
Tiberio

5:00 PM CrossFit

3 x 5 @ 105 lbs

9

Drew
Welch

5:00 AM CrossFit

3 x 5 @ 95 lbs

9

Marco
Ramirez

6:00 PM CrossFit

3 x 5 @ 95 lbs

9

Robert
Carpenter

7:00am CrossFit

3 x 5 @ 95 lbs

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

3 x 5 @ 95 lbs

2

Flor
Jalikis

5:00 AM CrossFit

3 x 5 @ 80 lbs

3

chelsea
trail

7:00am CrossFit

3 x 5 @ 75 lbs

3

Morgan
Webb

5:00 PM CrossFit

3 x 5 @ 75 lbs

4

Christine
Smith

4:00 PM CrossFit

3 x 5 @ 70 lbs

5

Hadley
Davenport

12:30 PM CrossFit

3 x 5 @ 65 lbs

5

Sage
West

4:00 PM CrossFit

3 x 5 @ 65 lbs

5

Tayler
Saunders

4:00 PM CrossFit

3 x 5 @ 65 lbs

6

Shannon
Lyczkowski

6:00 PM CrossFit

3 x 5 @ 60 lbs

7

Catherine
Yancy

5:00 PM CrossFit

3 x 5 @ 55 lbs

8

Laura
Kim

6:00 PM CrossFit

3 x 3 @ 70 lbs