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Components

Push Press

Metcon

Metcon

Settings

Workout

Friday

Strength

A: Push Press (2-2-2-2 Climbing )

Metcon

B: Metcon (Time)

Rx =
3 rounds for time:
400m run
21 handstand pushups

Rx+ =
3 rounds for time:
400m run
21 deficit handstand pushups (3.5"/2")

may replace run with 500m row or 25/20 calorie bike.

Extra

C: Metcon (Time)

Rx =
10-20-30-40
calorie row
abmat situps

Rx+ =
10-20-30-40
calorie ski
ghd situps

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

Whiteboard:

Friday, April 15, 2022

Male Clients

1

Kegan
Sullivan

Open Gym

1 x 2 @ 265 lbs

2

Anthony
Vorachak

CrossFit: 6:00 AM

1 x 2 @ 250 lbs

3

Josh
Patch

Open Gym

1 x 2 @ 225 lbs

4

Andy
Kaestle

CrossFit: 5:00 AM

1 x 2 @ 205 lbs

4

Jake
Adams

Open Gym

1 x 2 @ 205 lbs

4

Private

CrossFit: 6:00 AM

1 x 2 @ 205 lbs

5

Adam
Cole

Open Gym

1 x 2 @ 185 lbs

5

Jonathon
Loos

Open Gym

1 x 2 @ 185 lbs

6

BJ
Marsh

CrossFit: 5:00 AM

1 x 2 @ 175 lbs

6

John
Mullen

CrossFit: 5:00 AM

1 x 2 @ 175 lbs

7

Ian
Doran

CrossFit: 4:30 PM

1 x 2 @ 145 lbs

Felt a bit unstable on last rep, don’t push too much higher next ...

8

yasser
elhariry

CrossFit: 5:00 AM

1 x 2 @ 135 lbs

9

Ben
Kulp

CrossFit: 6:00 AM

1 x 2 @ 130 lbs

9

Bud
Vazquez

CrossFit: 6:00 AM

1 x 2 @ 130 lbs

10

Raghav
Singal

CrossFit: 4:30 PM

1 x 2 @ 100 lbs

Female Clients

1

Anna
McKay

CrossFit: 4:30 PM

1 x 2 @ 145 lbs

2

Myah
Pease

CrossFit: 5:00 AM

1 x 2 @ 135 lbs

2

Taylor
Turner

CrossFit: 6:00 AM

1 x 2 @ 135 lbs

3

Laura
Pickrell

CrossFit: 6:00 AM

1 x 2 @ 123 lbs

4

marjie
bish

CrossFit: 6:00 AM

1 x 2 @ 85 lbs

1 rep @ 95, thanks Jake for the elbows down correction