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Components

Single Arm Dumbbell Press

Metcon

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Workout

05/30/2017

Weightlifting

Single Arm Dumbbell Press (Tabata Right Arm, Tabata Left Arm (35/20))

The Dumbbell Press

Full Tabata with Right Arm (8 sets)
Full Tabata with Left Arm (8 sets)
*Presses should be strict
*Score is TOTAL Presses on both sides combined.

Workout of the Day

Metcon (AMRAP - Rounds and Reps)

AMRAP in 08 Minutes
10 Deadlifts (205/125)
30 Weighted Sit-ups (20/10)*
- Rest 2 Minutes -
AMRAP in 08 Minutes
10 Med Ball Step-ups (24"/20", 20/14)
20 Ring Dips

*Weight on sit-ups should be "light." The idea is not to create bulky muscle mass, but with high reps, create lean muscle mass.

Score is TOTAL Rounds and Reps added together. Pick up in the 2nd AMRAP where you ran out of time in the 1st.

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

Whiteboard:

Tuesday, May 30, 2017

Male Clients

1

BoBo
Morrow

5:45PM CrossFit

1 x 129 @ 50 lbs

R 60 L 69

2

Thomas
Morales

5:45PM CrossFit

1 x 124 @ 50 lbs

R 62 L 62

3

QUINTON
MUNGIA

5:45PM CrossFit

1 x 158 @ 35 lbs

R 80 L 78

4

Frank
Garcia

6:45PM CrossFit

1 x 92 @ 50 lbs

52

5

phillip
wise

6:45PM CrossFit

1 x 107 @ 35 lbs

62 45

6

Dustin
Pierce

5:45PM CrossFit

1 x 103 @ 35 lbs

L 35 R 68

7

RW
Rice

5:45PM CrossFit

1 x 89 @ 35 lbs

R 44 L 45

Female Clients

1

Brooke
Silverthorn

5:45PM CrossFit

1 x 132 @ 20 lbs

R 64 L 68

2

Tracy
May

8:30AM CrossFit

1 x 126 @ 20 lbs

3

Paighton
Kelly

6:45PM CrossFit

1 x 112 @ 20 lbs

68

4

Brenna
Braddock

5:45PM CrossFit

1 x 110 @ 20 lbs

R 54 L 56

5

jesseca
jackson

8:30AM CrossFit

1 x 102 @ 20 lbs

6

Emily
Nix

5:30AM CrossFit

1 x 100 @ 20 lbs

50 right arm / 50 left

7

Dana
Forehand

8:30AM CrossFit

1 x 99 @ 20 lbs

7

mckinsey
hall

6:45PM CrossFit

1 x 99 @ 20 lbs

49

8

Christen
Wise

5:45PM CrossFit

1 x 95 @ 20 lbs

R 50 L 45

9

Morgan
Motley

5:45PM CrossFit

1 x 90 @ 20 lbs

R 45 L 45

10

Kim
Waite

6:45PM CrossFit

1 x 112 @ 10 lbs

56