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Components

Shoulder Press

Metcon

Settings

Workout

Thursday

Warm-up

3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
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 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

Warm-Up

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:

Thursday, July 08, 2021

Male Clients

1

Edward
Digges

6:00 am CrossFit

1 x 5 @ 180 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 5 @ 155 lbs

3

Kourtland
Hite

6:00 pm CrossFit

1 x 5 @ 150 lbs

4

John
Curl

6:00 am CrossFit

1 x 5 @ 135 lbs

5

Private

7:00pm CrossFit

1 x 5 @ 125 lbs

6

Kyle
Jones

6:00 am CrossFit

1 x 5 @ 120 lbs

7

Matt
Robinson

8:00 PM CrossFit

1 x 5 @ 115 lbs

8

Daz
Williams

6:00 am CrossFit

1 x 5 @ 105 lbs

8

Garred
Austin

6:00 pm CrossFit

1 x 5 @ 105 lbs

8

Jason
Pavelka

6:00 am CrossFit

1 x 5 @ 105 lbs

8

Joseph
Pina

8:00 PM CrossFit

1 x 5 @ 105 lbs

9

John
Ezell

6:00 am CrossFit

1 x 5 @ 95 lbs

65;75;95

9

Marc
Jones

5:00 am CrossFit

1 x 5 @ 95 lbs

shoulder

10

Nick
Cortes

6:00 am CrossFit

1 x 5 @ 90 lbs

11

Vinod
Nutakki

5:00 pm CrossFit

1 x 5 @ 85 lbs

12

Neil
Agrawal

5:00 am CrossFit

1 x 5 @ 75 lbs

13

Tom
Machness

6:00 pm CrossFit

1 x 5 @ 55 lbs

14

Private

6:00 pm CrossFit

1 x 4 @ 125 lbs

14

Anu
—

7:00 am CrossFit

1 x 3 @ 95 lbs

14

Private

6:00 am CrossFit

1 x 3 @ 135 lbs

14

Chase
Key

5:00 pm CrossFit

1 x 3 @ 120 lbs

14

David
Guerra

5:00 am CrossFit

1 x 1 @ 145 lbs

14

Delton
de Armas

6:00 pm CrossFit

1 x 1 @ 150 lbs

14

Lotan
Stern

5:00 am CrossFit

1 x 1 @ 155 lbs

14

Ram
Machness

6:00 pm CrossFit

1 x 1 @ 95 lbs

Had to do1 rep max

14

Stoney
Laurel

6:00 pm CrossFit

1 x 1 @ 165 lbs

14

Sudheer
Reddy

5:00 pm CrossFit

1 x 1 @ 95 lbs

Following last week

Female Clients

1

Jessica
McNeil

5:00 am CrossFit

1 x 5 @ 90 lbs

70, 80, 90

2

Stacey
Davis

5:00 am CrossFit

1 x 5 @ 85 lbs

65, 75, 85

2

titan
chijioke

12:00 PM CrossFit

1 x 5 @ 85 lbs

3

Natalee
Peak

7:00pm CrossFit

1 x 5 @ 80 lbs

4

MARGUERITE
ALBA

12:00 PM CrossFit

1 x 5 @ 70 lbs

4

Sandra
Ortega

8:00 PM CrossFit

1 x 5 @ 70 lbs

55# 65# 70# 65% 75%85%

5

Sarah
Ezell

6:00 am CrossFit

1 x 5 @ 60 lbs

40-50-60

6

Carley
Hanley

5:00 am CrossFit

1 x 5 @ 55 lbs

6

Cathy
Landry

12:00 PM CrossFit

1 x 5 @ 55 lbs

7

Judy
Russell

5:00 pm CrossFit

1 x 5 @ 50 lbs

7

Kris
Fanning

7:00 am CrossFit

1 x 5 @ 50 lbs

7

Mace
Davis

6:00 pm CrossFit

1 x 5 @ 50 lbs

8

Amanda
(aka Fru F ...

7:00 am CrossFit

1 x 1 @ 45 lbs

8

Amber
de Armas

6:00 pm CrossFit

1 x 1 @ 75 lbs

8

Luz
Perez

12:00 PM CrossFit

1 x 1 @ 60 lbs