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Components

Push Press

Metcon

Settings

Workout

Wednesday

Warm-up

1 min childs pose w/ shoulder variation
1 min forward fold

2 rounds
5/5 half kneeling KB strict press
10 glute bridge
5/5 alt v ups
5/5 Samson
10 body weight good morning

Grab barbells, review Push Press

Strength

Push Press (3 x 1)

Push Press

Working sets at 88-92%

Rest 2-3 min b/t singles

15-20 min clock

Metcon

Metcon (Time)

For time

21-15-9
KB Swing (53/35)(35/26)
TTB

Into...

10-16-24
SA KB Push Press
KB Goblet Reverse Lunge (L/R =2)

13 min cap

RX+
70/53

Scaled
Less weight
HKR

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

Whiteboard:

Wednesday, April 13, 2022

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 1 @ 265 lbs

2

Maury
Goldstein

4:30 PM CrossFit

1 x 1 @ 255 lbs

3

Joe
Wojnarwsky

5:30 PM CrossFit

3 x 1 @ 205 lbs

4

Ricardo
Torres

5:30 PM CrossFit

3 x 1 @ 195 lbs

4

Dustin
Allen

8:30 AM CrossFit

1 x 1 @ 195 lbs

5

Hunter
Kiker

5:00 AM CrossFit

1 x 1 @ 185 lbs

5

Jason
henry

4:30 PM CrossFit

1 x 1 @ 185 lbs

5

Thomas
Rice

4:30 PM CrossFit

1 x 1 @ 185 lbs

6

Jason
Rabinowitz

5:00 AM CrossFit

1 x 1 @ 165 lbs

7

Nathan
Lain

5:30 PM CrossFit

3 x 1 @ 155 lbs

8

Keith
Desa

5:00 AM CrossFit

1 x 1 @ 150 lbs

9

Alexander
Rios

8:30 AM CrossFit

1 x 1 @ 135 lbs

9

BJ
Trahan

5:00 AM CrossFit

1 x 1 @ 135 lbs

10

scott
Tyler

6:00 AM CrossFit

3 x 1 @ 125 lbs

10

Evan
Baker

5:00 AM CrossFit

1 x 1 @ 125 lbs

10

Kenneth
Smith

5:30 PM CrossFit

1 x 1 @ 125 lbs

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

3 x 1 @ 130 lbs

2

Melissa
Pusey

6:00 AM CrossFit

3 x 1 @ 125 lbs

2

Tiara
(Tee) Kuts ...

4:30 PM CrossFit

3 x 1 @ 125 lbs

3

Jordyn
Bennett

8:30 AM CrossFit

1 x 1 @ 115 lbs

4

Emily
Werner

6:00 AM CrossFit

1 x 1 @ 110 lbs

5

Sidney
Ladd

4:30 PM CrossFit

3 x 1 @ 105 lbs

5

Kimberly
Krohn

8:30 AM CrossFit

1 x 1 @ 105 lbs

6

Carmen
Thompson

5:30 PM CrossFit

3 x 1 @ 95 lbs

6

Lacy
McKinley

5:30 PM CrossFit

3 x 1 @ 95 lbs

6

Amanda
Wilson

8:30 AM CrossFit

1 x 1 @ 95 lbs

7

Ashley
Horst

5:30 PM CrossFit

1 x 1 @ 90 lbs

8

Samantha
Trahan

5:00 AM CrossFit

3 x 1 @ 85 lbs

8

Codi
Ready

8:30 AM CrossFit

1 x 1 @ 85 lbs

8

Dawn
Word

5:00 AM CrossFit

1 x 1 @ 85 lbs

8

Heather
Williams

5:00 AM CrossFit

1 x 1 @ 85 lbs

8

Leigh
Green

5:30 PM CrossFit

1 x 1 @ 85 lbs

9

Danielle
O'Connor

5:00 AM CrossFit

3 x 1 @ 80 lbs

9

Sarah
Gadilhe

5:30 PM CrossFit

1 x 1 @ 80 lbs

10

Paige
Darrow

4:30 PM CrossFit

3 x 1 @ 75 lbs

11

Erika
Enriquez

5:30 PM CrossFit

1 x 1 @ 63 lbs