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Components

Push Press + Push Jer ...

Metcon

Banded Triceps Complex

Settings

Workout

Shoulder Destroyer

– Strength: Today we are building to a moderate set of 1 Push Press + 1 Push Jerk + 1 Split Jerk. The goal isn’t necessarily to hit a max – just 3 challenging sets. Focus on your technique. – Metcon: Today’s workout is meant to challenge your shoulder and core endurance. Keep your effort consistent, even if that means going slower than you plan. Loading is meant to be light today – go lighter than you think if you have any doubts.

Warm-up

A:

Grab barbells and a jump rope and complete a coach led warm-up of:
50 Single Unders
5 Shoulder Press
10 Bent-over Barbell Rows
40 Single Unders
5 Push Press
10 Bent-over Rows
30 Double Unders or Attempts
5 Push Jerk
10 Bent-over Rows
20 Double Unders or Attempts
5 Hang Muscle Snatch
10 Double Unders
5 Hang Power Snatch
Then,
The remainder of Warm-up take people to rack and warm-up Push Press + Push Jerk + Split Jerk.

Strength/Skill

B: Push Press + Push Jerk + Split Jerk (10 x 1 + 1 + 1. Rest 90s.)

– Build to a moderate weight over the course of 10 sets.

Metcon Prep

C: Metcon (No Measure)

Warm-up T2B + Renegade Rows + Hang Power Snatch

Metcon

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
40 Double Unders
30 DB Renegade Rows (50, 35) (total reps)
20 Hang Power Snatch (75, 55)
10 T2B

Rx+:(95, 65) (5/2 Ring Muscle-ups after T2B)
L3: (65, 45)
L2: (Double Under Attempts) (55, 35) (Knee Lifts)
L1: (Single Unders) (PVC) (45, 35) (Abmat Sit-ups)

Extra Credit

E: Banded Triceps Complex (x 90s Max Reps all)

– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps
*Denote TOTAL number reps complete

https://www.youtube.com/watch?v=D00cMmVIZkg

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

Whiteboard:

Tuesday, May 14, 2019

Male Clients

1

Brett
Smith

5:00PM CrossFit Group Cla...

10 x 1 @ 245 lbs

2

Daniel
Scullion

6:00 CrossFit Group Clase...

10 x 1 @ 205 lbs

2

Ryan
Fox

6:00PM CrossFit Group Cla...

10 x 1 @ 205 lbs

3

Dan
Lee

6:00 CrossFit Group Clase...

10 x 1 @ 180 lbs

4

Bradley
Farrell

6:00PM CrossFit Group Cla...

10 x 1 @ 165 lbs

Ouch. Ugly.

4

Dan
Glauber

6:00 CrossFit Group Clase...

10 x 1 @ 165 lbs

4

Dominic
Talanca

1:00PM CrossFit Group Cla...

10 x 1 @ 165 lbs

85%

4

Greg
Barber

6:00 CrossFit Group Clase...

10 x 1 @ 165 lbs

4

Scott
Stalls

8:45 CrossFit Group Class...

10 x 1 @ 165 lbs

5

Adam
Zazzali

6:00 CrossFit Group Clase...

10 x 1 @ 160 lbs

6

Nathan
Graff

6:00 CrossFit Group Clase...

10 x 1 @ 155 lbs

7

Bradley
Cooke

1:00PM CrossFit Group Cla...

10 x 1 @ 150 lbs

8

Brian
Rogers

5:00PM CrossFit Group Cla...

10 x 1 @ 145 lbs

press, push, push. no split (hammy)

9

Kevin
English

6:00PM CrossFit Group Cla...

10 x 1 @ 140 lbs

Worked up to 140, missed 145

10

Dan
Ashworth

1:00PM CrossFit Group Cla...

10 x 1 @ 135 lbs

11

Daniel
McClanahan

6:00PM CrossFit Group Cla...

10 x 1 @ 125 lbs

12

Scott
Shapiro

CrossFit: 7:00 AM

10 x 1 @ 0 lbs

95,105,115,125,135,145,155

12

Jordan
Vance

1:00PM CrossFit Group Cla...

1 x 1 @ 210 lbs

12

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 1 @ 135 lbs

Female Clients

1

Kimberly
Grenier

1:00PM CrossFit Group Cla...

10 x 1 @ 155 lbs

2

Selena
Boyette

1:00PM CrossFit Group Cla...

10 x 1 @ 130 lbs

3

Courtney
Steele

6:00 CrossFit Group Clase...

10 x 1 @ 120.25 lbs

4

Stephanie
Sumner

6:00 CrossFit Group Clase...

10 x 1 @ 120.2 lbs

5

Private

6:00 CrossFit Group Clase...

10 x 1 @ 115 lbs

5

Heather
Metzler

8:45 CrossFit Group Class...

10 x 1 @ 115 lbs

6

Lauren
Thompson

6:00PM CrossFit Group Cla...

10 x 1 @ 105 lbs

7

Meg
Gemelli

6:00 CrossFit Group Clase...

10 x 1 @ 100 lbs

PPx3, No jumping

7

Olessia
Roth

6:00 CrossFit Group Clase...

10 x 1 @ 100 lbs

8

Brooke
Scacheri

8:45 CrossFit Group Class...

10 x 1 @ 90 lbs

9

Diane
Hodapp

CrossFit: 7:00 AM

10 x 1 @ 85 lbs

worked up 2 #85

9

Jennifer
Sullivan

8:45 CrossFit Group Class...

10 x 1 @ 85 lbs

10

Karla
Fierimonte

8:45 CrossFit Group Class...

10 x 1 @ 80 lbs

11

Beth
Grace

1:00PM CrossFit Group Cla...

10 x 1 @ 75 lbs

11

Elizabeth
McLamb

6:00PM CrossFit Group Cla...

10 x 1 @ 75 lbs

11

Monica
Jacobs

8:45 CrossFit Group Class...

10 x 1 @ 75 lbs

Shoulders tired today

12

Isabella
Schwenker

8:45 CrossFit Group Class...

10 x 1 @ 60 lbs

13

Ali
Papi

8:45 CrossFit Group Class...

1 x 1 @ 145 lbs

13

Anna
Zarn

6:00 CrossFit Group Clase...

1 x 1 @ 90 lbs

65 up to 90

13

Christine
Abbata

6:00PM CrossFit Group Cla...

1 x 1 @ 105 lbs

80/85/90/95/100

13

Rebecca
McHenry

5:00PM CrossFit Group Cla...

1 x 1 @ 95 lbs

70x2,75x2,80x2,85x2,90x1,95x1

13

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 1 @ 120 lbs