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Shoulder Press

Metcon

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Workout

CF - 5/11/21

A:

3 Rounds
10 PVC pass through
5 strict press with an empty barbell
:20 overhead hold with an empty barbell

B: Shoulder Press (6 @ 65%, 5 @70%, 4 @75%; rest :90 x2 waves )

Shoulder Press

Complete the sets of 6,5,4 and then rest :90 and complete the next set of 6,5,4 are the same weights. This is not for time, but rest between sets should be what it takes to change plates. Records your set of 4

12 minute cap

C: Metcon (No Measure)

3 Sets
- 14 Alternating arm DB bench press
** keep nonworking arm locked out in the press position

- 5-7 Strict ring pull-ups OR ring rows
**use false grip, lean back, hold hollow and pull to the sternum

10 minute cap

D: Metcon (4 Rounds for reps)

4 sets: 4:00 on / 1:00 off

GPP
BUY IN: 20/15 cal row
Remaining time AMRAP
8 Chest to bar pull-up
6 Burpees
8 Handstand push-ups

Competitor
BUY IN: 20/15 cal ski
Remaining time AMRAP
2 Ring muscle up
6 Burpees
25' Handstand Walk

Each AMRAP starts over, record reps for each set.

GPP: 1 round = 22 reps
Competitor: 1 round = 9 reps

E: Metcon (No Measure)

accumulate 2:30 in sorenson hold or superman hold

https://www.youtube.com/watch?v=rfxfZo4g4KE

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

Whiteboard:

Tuesday, May 11, 2021

Male Clients

1

Daniel
Esborg

5:00 PM CrossFit

1 x 4 @ 180 lbs

180 x 4, 175 x 4

2

Alex
Adkins

5:00 AM CrossFit

1 x 4 @ 165 lbs

135-155-165

3

_Stuart
Chandler

5:00 PM CrossFit

1 x 4 @ 145 lbs

125-135-145

3

Tyler
Parker

5:00 AM CrossFit

1 x 4 @ 145 lbs

4

JD
Mason

5:00 PM CrossFit

1 x 4 @ 140 lbs

5

Chris
Weber

6:00 PM CrossFit

1 x 4 @ 135 lbs

6

Ben
Hanback

11:30 AM CrossFit

1 x 4 @ 120 lbs

6

Brady
Killion

11:30 AM CrossFit

1 x 4 @ 120 lbs

6

Sean
Smith

5:00 AM CrossFit

1 x 4 @ 120 lbs

7

Ryan
Holman

4:00 PM CrossFit

1 x 4 @ 115 lbs

8

Andy
Wegman

7:00am CrossFit

1 x 4 @ 110 lbs

6x95, 5x105, 4x110..less than 30s transition

9

Dwayne
Vick

5:00 PM CrossFit

1 x 4 @ 85 lbs

10

Peter
Tiberio

7:00am CrossFit

1 x 4 @ 65 lbs

10

Sagar
Shirwalkar

7:00am CrossFit

1 x 4 @ 65 lbs

11

David
Kan

5:00 PM CrossFit

1 x 2 @ 115 lbs

#95; 105; 115

Female Clients

1

Flor
Jalikis

5:00 AM CrossFit

1 x 4 @ 85 lbs

2

Becca
Esborg

5:00 PM CrossFit

1 x 4 @ 80 lbs

2

Jordan
Wylie

5:00 PM CrossFit

1 x 4 @ 80 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

1 x 4 @ 80 lbs

3

Morgan
Webb

5:00 PM CrossFit

1 x 4 @ 75 lbs

4

Camille
Cline

11:30 AM CrossFit

1 x 4 @ 70 lbs

4

Laura
Kim

4:00 PM CrossFit

1 x 4 @ 70 lbs

5

Danielle
Frances

7:00am CrossFit

1 x 4 @ 65 lbs

5

Hadley
Davenport

11:30 AM CrossFit

1 x 4 @ 65 lbs

5

Sage
West

11:30 AM CrossFit

1 x 4 @ 65 lbs

5

Shannon
Lyczkowski

6:00 PM CrossFit

1 x 4 @ 65 lbs

6

Catherine
Yancy

6:00 PM CrossFit

1 x 4 @ 55 lbs

7

Private

7:00am CrossFit

1 x 4 @ 50 lbs