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Components

Shoulder Press

Metcon

Settings

Workout

CF - 5/4/21

A:

3-4 sets time permitting
200m run
5 barbell strict press
:30 barbell OH hold
5 strict press
:20 hs hold

B: Shoulder Press (6 total sets)

Shoulder Press

Strict press, 10 @ 55%, 6 @70%, 4 @80%; rest :90 x2 waves, increase 5# on second waves

C: Metcon (3 Rounds for reps)

GPP
3 sets:
5:00 amrap
20/15 cal row (buy in)
amrap remaining time-
9 pull up
12 kipping HSPU
200ft Dual kb OH walk #53/35
rest 3:00

Competitor
3 sets:
5:00 amrap
20/15 cal row (buy in)
amrap remaining time-
3 ring muscle up (9 c2b/pull up)
6 deficit hspu 2"/1"
25' hsw
rest 3:00

D: Metcon (No Measure)

accumulate 2:00 in hanging bent knee L-sit

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

Whiteboard:

Tuesday, May 04, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 4 @ 175 lbs

1x4 @175 & 1x4 @170

2

Alex
Adkins

5:00 AM CrossFit

1 x 4 @ 165 lbs

120-150-165

3

_Stuart
Chandler

5:00 PM CrossFit

1 x 4 @ 145 lbs

105-125-145

3

Chris
Weber

6:00 PM CrossFit

1 x 4 @ 145 lbs

4

Brandon
Zajac

4:00 PM CrossFit

1 x 4 @ 140 lbs

5

JD
Mason

4:00 PM CrossFit

1 x 4 @ 135 lbs

5

Tyler
Parker

5:00 AM CrossFit

1 x 4 @ 135 lbs

6

Flynt
Foster

5:00 AM CrossFit

1 x 4 @ 130 lbs

7

Luke
Wylie

7:00am CrossFit

1 x 4 @ 120 lbs

7

Ryan
Holman

4:00 PM CrossFit

1 x 4 @ 120 lbs

7

Sean
Smith

5:00 AM CrossFit

1 x 4 @ 120 lbs

75 1x10 95 1x6 115 1x4 80 1x10 100 1x6 120 1x4

8

Dustin
Dowell

11:30 AM CrossFit

1 x 4 @ 115 lbs

10 x 80 6 x 95 4 x 110 10 x 85 6 x 100 4 x 115

9

Ben
Hanback

6:00 PM CrossFit

1 x 4 @ 110 lbs

9

Chad
Oakley

5:00 PM CrossFit

1 x 4 @ 110 lbs

10

Chris
Beavers

7:00am CrossFit

1 x 4 @ 105 lbs

11

Dwayne
Vick

5:00 PM CrossFit

1 x 4 @ 95 lbs

11

Marco
Ramirez

6:00 PM CrossFit

1 x 4 @ 95 lbs

12

Carl
Upton

7:00am CrossFit

1 x 4 @ 90 lbs

Female Clients

1

Becca
Esborg

5:00 PM CrossFit

1 x 4 @ 85 lbs

1

Flor
Jalikis

5:00 AM CrossFit

1 x 4 @ 85 lbs

55, 70, 80, 60, 75, 85

2

Christine
Smith

6:00 PM CrossFit

1 x 4 @ 80 lbs

2

Jordan
Wylie

5:00 PM CrossFit

1 x 4 @ 80 lbs

2

Kristina
Moore

5:00 PM CrossFit

1 x 4 @ 80 lbs

3

Brittany
Hanback

11:30 AM CrossFit

1 x 4 @ 75 lbs

3

Laura
Kim

6:00 PM CrossFit

1 x 4 @ 75 lbs

45-60-70, 50-65-75

4

Camille
Cline

11:30 AM CrossFit

1 x 4 @ 65 lbs

4

Hadley
Davenport

11:30 AM CrossFit

1 x 4 @ 65 lbs

4

Jessica
Dodd

4:00 PM CrossFit

1 x 4 @ 65 lbs

4

Kristen
Kerby Graves

6:00 AM CrossFit

1 x 4 @ 65 lbs

5

Catherine
Yancy

6:00 PM CrossFit

1 x 4 @ 60 lbs

5

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 4 @ 60 lbs

6

Allison
Prince

6:00 PM CrossFit

1 x 4 @ 50 lbs

40/45/50

7

Sage
West

11:30 AM CrossFit

1 x 3 @ 70 lbs

45,65,70-50,60...