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Components

Shoulder Press

Metcon

Settings

Workout

Wednesday

Warm-up

2 SETS (6:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
14 Shoulder Taps
200m Run

*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds

Strength

Shoulder Press (1x5 @ 85%)

Shoulder Press

1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of Heavy 1-Rep

*12 min clock

Week 2 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Rounds and Reps)

4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)

Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups

Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike

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

Whiteboard:

Wednesday, July 07, 2021

Male Clients

1

Austin
Haarmann

4:30 PM CrossFit

1 x 5 @ 175 lbs

2

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 5 @ 160 lbs

Don't know 1 rep max

3

Maury
Goldstein

8:30 AM CrossFit

1 x 5 @ 157 lbs

4

James
Wall

4:30 PM CrossFit

1 x 5 @ 155 lbs

5

Lex
Egea

5:00 AM CrossFit

1 x 5 @ 135 lbs

6

Eli
Brewton

4:30 PM CrossFit

1 x 5 @ 115 lbs

6

Harry
Green

6:30 PM CrossFit

1 x 5 @ 115 lbs

7

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 110 lbs

8

Jack
Berry

6:00 AM CrossFit

1 x 5 @ 95 lbs

75,85,95

8

Kenneth
Smith

6:00 AM CrossFit

1 x 5 @ 95 lbs

9

charlwen
manreal

6:00 AM CrossFit

1 x 5 @ 90 lbs

10

murphy
manreal

6:00 AM CrossFit

1 x 5 @ 80 lbs

Female Clients

1

Anita
Dean

8:30 AM CrossFit

1 x 5 @ 90 lbs

2

Randi
Biggs

5:00 AM CrossFit

1 x 5 @ 85 lbs

1x4 @90#

3

Shelby
Makenzie

4:30 PM CrossFit

1 x 5 @ 80 lbs

4

Ana
Pratten

4:30 PM CrossFit

1 x 5 @ 75 lbs

4

Jessie
Pickett

8:30 AM CrossFit

1 x 5 @ 75 lbs

Attempted 80# did 3/5

5

Crystal
Berry🫐

6:00 AM CrossFit

1 x 5 @ 70 lbs

87.5%

5

Emily
Werner

6:30 PM CrossFit

1 x 5 @ 70 lbs

6

Abby
Morales

8:30 AM CrossFit

1 x 5 @ 65 lbs

1x 3 70#

6

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 65 lbs

3X70

6

Lacy
McKinley

6:30 PM CrossFit

1 x 5 @ 65 lbs

50, 55, 65

6

Leigh
Green

8:30 AM CrossFit

1 x 5 @ 65 lbs

7

Carmen
Thompson

5:30 PM CrossFit

1 x 5 @ 60 lbs

8

Katelyn
Lords

6:00 AM CrossFit

1 x 5 @ 55 lbs

9

Aditi
Garg

5:30 PM CrossFit

1 x 5 @ 50 lbs

9

Jennifer
Trahan

5:00 AM CrossFit

1 x 5 @ 50 lbs

10

Kallie
Hatfield

6:00 AM CrossFit

1 x 5 @ 40 lbs

11

Chere
Swift

5:00 AM CrossFit

1 x 5 @ 30 lbs

1x3 at 35

12

Jessica
Johnson

5:00 AM CrossFit

1 x 4 @ 65 lbs