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Components

Push Press + Jerk complex

Metcon

Metcon

Settings

Workout

CF - 7/6/22

A:

:30 each 4 way shoulder stretch
3 sets
SA KB OH walk 25 ft each arm
5 push press each arm

B: Push Press + Jerk complex (8 x 2+1)

C: Metcon (Weight)

C1) db bench 3 x 10-12; rest :30
C2) ring dip 3 x 6-10 + :10 hold after last rep; rest as needed

D: Metcon (Time)

GPP
For time:
60 pull ups
60 HSPU
- break however you like
*10 min cap

Comp
For time:
60 CTB - pull ups
60 S.HSPU
- break however you like
*10 min cap

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

Whiteboard:

Wednesday, July 06, 2022

Male Clients

1

Alex
Adkins

5:00 AM CrossFit

8 x 3 @ 240 lbs

2

Carson
Powers

5:00 PM CrossFit

8 x 3 @ 225 lbs

3

Jason
Deloney

6:00 PM CrossFit

8 x 3 @ 200 lbs

185/195/200

4

Rob
Hill

5:00 AM CrossFit

8 x 3 @ 195 lbs

5

David
Lewis

5:00 PM CrossFit

8 x 3 @ 185 lbs

6

Joel
Mason

5:00 AM CrossFit

8 x 3 @ 175 lbs

7

Luke
Frauhiger

6:00 PM CrossFit

8 x 3 @ 165 lbs

8

Derek
Fecteau

11:30 AM CrossFit

8 x 3 @ 160 lbs

9

David
Kan

6:00 PM CrossFit

8 x 3 @ 155 lbs

135; 155; 165

9

Voncha
Reddy

7:00am CrossFit

8 x 3 @ 155 lbs

10

Ben
Hanback

11:30 AM CrossFit

8 x 3 @ 150 lbs

11

Tom
Daniel

6:00 AM CrossFit

8 x 3 @ 135 lbs

Female Clients

1

Marly
Julienne

5:00 PM CrossFit

8 x 3 @ 145 lbs

2

Colette
SavageJones

5:00 AM CrossFit

8 x 3 @ 130 lbs

2

Laura Lynn
Williams

11:30 AM CrossFit

8 x 3 @ 130 lbs

3

Camille
Cline

11:30 AM CrossFit

8 x 3 @ 125 lbs

3

Lauren
Gardner

7:00am CrossFit

8 x 3 @ 125 lbs

4

Jordan
Wylie

5:00 AM CrossFit

8 x 3 @ 120 lbs

5

Raegan
Beightol

6:00 AM CrossFit

8 x 3 @ 115 lbs

6

Amy
Rahn

4:00 PM CrossFit

8 x 3 @ 105 lbs

6

Ashleigh
Rivera

5:00 PM CrossFit

8 x 3 @ 105 lbs

7

Laura
Hall

5:00 AM CrossFit

8 x 3 @ 100 lbs

Not great

8

Audrey
Mitchell

6:00 AM CrossFit

8 x 3 @ 90 lbs

9

Private

6:00 PM CrossFit

3 x 3 @ 95 lbs

9

Melinda
Henderson

6:00 AM CrossFit

3 x 3 @ 60 lbs

9

Ellen
Mullins

6:00 AM CrossFit

1 x 3 @ 125 lbs