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Dumb bell Shoulder Press

Metcon

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Workout

WOD- Monday, April 9, 2018

Warm-up

Row 500

2-3 Min Foam Roll
Banded Shoulder + Hamstring (Coaches Choice)

2x
3 Wall Climbs
10 Hanging Scap Pulls
10 KBS

Weightlifting

EMOM 15
Min 1= 8-10 DB Shoulder Z-Press @ AHAP*
Min 2= 30s Front Plank Hold
Min 3= 3x Chin Over the Bar 3-5 Sec Release to Extension

*Sit on floor with legs extended, engage abs and press both DBs overhead
https://www.youtube.com/watch?v=5G43h423gpw

Dumb bell Shoulder Press (5X8-10 Reps AHAP)

Z-Press from seated position

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 5
5 DB Man-Makers (35/20)
10 Box Jumps (24/20)

Rest 2 Minutes

AMRAP 5
5 Toes-2-Bar
15 Air Squats

Man- Makers= R-Pull, L-Pull, Stand with Weight (No Pushup for Today)

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

Whiteboard:

Monday, April 09, 2018

Male Clients

1

Ollin
Dunford

5:00 AM CrossFit

5 x 10 @ 40 lbs

1

Rich
Marino

5:30 PM CrossFit

5 x 10 @ 40 lbs

2

Alex
Karpinski

7:30 PM CrossFit

5 x 10 @ 35 lbs

2

Casey
Hall

5:30 PM CrossFit

5 x 10 @ 35 lbs

2

Ken
Walma

5:00 AM CrossFit

5 x 10 @ 35 lbs

2

Rob
Blackwell

8:00 AM CrossFit

5 x 10 @ 35 lbs

2

Tom
Boyle

5:00 AM CrossFit

5 x 10 @ 35 lbs

3

Jeff
Beatty

6:00 AM CrossFit

5 x 10 @ 30 lbs

3

Randy
Godfrey

6:00 AM CrossFit

5 x 10 @ 30 lbs

4

Chris
Davis

10:00 AM CrossFit

5 x 10 @ 25 lbs

4

Dave
Lombardo

5:00 AM CrossFit

5 x 10 @ 25 lbs

4

Greg
Bickhart

5:00 AM CrossFit

5 x 10 @ 25 lbs

4

Keith
Jones

7:30 PM CrossFit

5 x 10 @ 25 lbs

4

Paul
Miller

8:00 AM CrossFit

5 x 10 @ 25 lbs

4

Travis
Trotter

4:30 PM CrossFit

5 x 10 @ 25 lbs

1 armed

5

Chris
Bryant

5:30 PM CrossFit

5 x 10 @ 20 lbs

5

Erik
Manning

7:30 PM CrossFit

5 x 10 @ 20 lbs

5

Josh
Cohen

5:30 PM CrossFit

5 x 10 @ 20 lbs

5

Lee
Whetstone

7:30 PM CrossFit

5 x 10 @ 20 lbs

5

Robin
Gautham Mu ...

6:00 AM CrossFit

5 x 10 @ 20 lbs

6

Jeff
Davis

10:00 AM CrossFit

5 x 10 @ 15 lbs

6

Ying
Guo

4:30 PM CrossFit

5 x 10 @ 15 lbs

7

David
Johnson

8:00 AM CrossFit

5 x 10 @ 12 lbs

8

Harris
Frank

5:00 AM CrossFit

5 x 8 @ 30 lbs

8

Mike
Brown

5:00 AM CrossFit

5 x 8 @ 30 lbs

Female Clients

1

Kasey
Kohring

5:30 PM CrossFit

5 x 10 @ 25 lbs

2

America
Jones

7:30 PM CrossFit

5 x 10 @ 20 lbs

2

Brenda
Miller

8:00 AM CrossFit

5 x 10 @ 20 lbs

2

Sherry
Godfrey

6:00 AM CrossFit

5 x 10 @ 20 lbs

2

Victoria
Duncan

5:30 PM CrossFit

5 x 10 @ 20 lbs

3

Andrea
Kilgren

7:30 PM CrossFit

5 x 10 @ 15 lbs

3

Angie
Bryant

5:30 PM CrossFit

5 x 10 @ 15 lbs

3

Becca
Roper

5:30 PM CrossFit

5 x 10 @ 15 lbs

3

Estela
Falla-Ross

6:00 AM CrossFit

5 x 10 @ 15 lbs

3

Joanna
Augustyniak

7:30 PM CrossFit

5 x 10 @ 15 lbs

3

Kelli
Mullis

10:00 AM CrossFit

5 x 10 @ 15 lbs

3

Monica
Lee

7:30 PM CrossFit

5 x 10 @ 15 lbs

3

Siobhan
Dunford

10:00 AM CrossFit

5 x 10 @ 15 lbs

4

Private

4:30 PM CrossFit

5 x 10 @ 12 lbs

4

Michelle
Vaughn

8:00 AM CrossFit

5 x 10 @ 12 lbs

5

Lily
Anderson

8:00 AM CrossFit

5 x 10 @ 10 lbs

6

Allison
Elliott

5:00 AM CrossFit

5 x 8 @ 25 lbs

6

Emily
Thaxton

8:00 AM CrossFit

5 x 8 @ 20 lbs

6

Lori
Adkins

5:00 AM CrossFit

5 x 8 @ 25 lbs

6

Michelle
Gillespie

8:00 AM CrossFit

5 x 8 @ 20 lbs