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Components

Shoulder Press

Metcon

Metcon

Settings

Workout

CF - 4/13/21

A:

2 sets
1:00 ski / row
7 strict pull up
7 ring dip + :10 hold after last rep

B: Shoulder Press (5x2 @80-85%; rest 2:00)

Shoulder Press

C: Metcon (Weight)

emom x10
odd- 1-2 weighted pull up (heavier than last week)
even- 10 db bench

Pull up weight

D: Metcon (Time)

GPP and Competitor
for time:
50 burpee to 6"
50/40 cal row

E: Metcon (No Measure)

3 sets - accessory

10 - DB Z-press
5 chest to ring ring rows (false grip)
:20 L-sit hang
rest :60

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

Whiteboard:

Tuesday, April 13, 2021

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

5 x 2 @ 185 lbs

1x165, 4x185

2

Daniel
Esborg

11:30 AM CrossFit

5 x 2 @ 180 lbs

3

Geoff
Cottrill

5:00 AM CrossFit

5 x 2 @ 165 lbs

4

Tyler
Parker

5:00 AM CrossFit

5 x 2 @ 155 lbs

5

_Stuart
Chandler

6:00 PM CrossFit

5 x 2 @ 150 lbs

6

Burt
Powers

5:00 PM CrossFit

5 x 2 @ 145 lbs

7

Andy
Wegman

7:00am CrossFit

5 x 2 @ 140 lbs

7

Ben
Hanback

12:30 PM CrossFit

5 x 2 @ 140 lbs

8

Dustin
Dowell

12:30 PM CrossFit

5 x 2 @ 136 lbs

2 x 115 2 x 125 1 x 135

9

Aaron
Yost

4:00 PM CrossFit

5 x 2 @ 135 lbs

9

Drew
Welch

5:00 AM CrossFit

5 x 2 @ 135 lbs

10

Ryan
Holman

5:00 PM CrossFit

5 x 2 @ 130 lbs

125x2, 130x2, 135x1

11

David
Kan

6:00 PM CrossFit

5 x 2 @ 125 lbs

#115; #125

12

Peter
Tiberio

4:00 PM CrossFit

5 x 2 @ 115 lbs

13

Robert
Carpenter

7:00am CrossFit

5 x 2 @ 105 lbs

14

Toby
Cooper

11:30 AM CrossFit

5 x 2 @ 95 lbs

15

Sagar
Shirwalkar

7:00am CrossFit

5 x 2 @ 27 lbs

Female Clients

1

Hannah
Russell

5:00 AM CrossFit

5 x 2 @ 95 lbs

2

Flor
Jalikis

5:00 AM CrossFit

5 x 2 @ 90 lbs

+ 2@85

3

Jordan
Wylie

6:00 AM CrossFit

5 x 2 @ 85 lbs

3

Morgan
Webb

5:00 PM CrossFit

5 x 2 @ 85 lbs

4

Carly
Sawyer

4:00 PM CrossFit

5 x 2 @ 75 lbs

4

Jessica
Dodd

5:00 PM CrossFit

5 x 2 @ 75 lbs

4

Laura Lynn
Williams

11:30 AM CrossFit

5 x 2 @ 75 lbs

4

Susie
Bilbro

5:00 PM CrossFit

5 x 2 @ 75 lbs

5

Kristen
Kerby Graves

6:00 AM CrossFit

5 x 2 @ 70 lbs

5

Tayler
Saunders

4:00 PM CrossFit

5 x 2 @ 70 lbs

6

Sage
West

11:30 AM CrossFit

5 x 2 @ 65 lbs

1 set at 75

6

Shannon
Lyczkowski

6:00 PM CrossFit

5 x 2 @ 65 lbs

7

Catherine
Yancy

5:00 PM CrossFit

5 x 2 @ 55 lbs

One set at 65

7

Ryan
Elizabeth ...

6:00 AM CrossFit

5 x 2 @ 55 lbs

Shoulder still doesn’t like press