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Components

Shoulder Press

Weighted Pull-ups

Metcon

Metcon

Settings

Workout

CF - 7/19/22

A:

200m run
into
3 sets
5 barbell strict press
:30 bar hang
5 Push press
:20 oh hold

B: Shoulder Press (Build to a heavy set of 8/4/2; rest 2 min)

Shoulder Press

B2: Weighted Pull-ups (Build to a heavy set of 8/4/2; rest 2 min )

The Strict Pull-up

C: Metcon (AMRAP - Rounds)

GPP
alt emom x 16
Min 1- 12 pull up
Min 2- 12 BJO 24/20"
Min 3- 8 ctb
Min 4- 12 hspu

COMP
alt emom x 16
Min 1- 12 ctb pull up
Min 2- 12 BJO 30/24"
Min 3- 4 bar muscle up
Min 4- 12 hspu

D: Metcon (3 Rounds for time)

Bonus Conditioning / Engine

3 x 1000m row ; Rest 3:00 minutes btw sets
*@5k pace

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

Whiteboard:

Tuesday, July 19, 2022

Male Clients

1

Chad
Thompson

5:00 PM CrossFit

1 x 2 @ 175 lbs

2

Bradd
Hughes

5:00 PM CrossFit

1 x 2 @ 165 lbs

3

_Stuart
Chandler

4:00 PM CrossFit

1 x 2 @ 155 lbs

115, 135, 155

3

JD
Mason

5:00 PM CrossFit

1 x 2 @ 155 lbs

125, 145, 155.

4

Jason
Deloney

6:00 PM CrossFit

1 x 2 @ 145 lbs

115/135/145 (fail 155)

5

Joel
Mason

5:00 AM CrossFit

1 x 2 @ 135 lbs

5

Luke
Frauhiger

6:00 PM CrossFit

1 x 2 @ 135 lbs

5

Voncha
Reddy

6:00 AM CrossFit

1 x 2 @ 135 lbs

6

Ben
Hanback

11:30 AM CrossFit

1 x 2 @ 130 lbs

7

Jeff
Schwartz

11:30 AM CrossFit

1 x 2 @ 115 lbs

8

Cory
Rexford

5:00 PM CrossFit

1 x 2 @ 0 lbs

135

Female Clients

1

Brittany
Hanback

11:30 AM CrossFit

1 x 2 @ 85 lbs

1

Camille
Cline

11:30 AM CrossFit

1 x 2 @ 85 lbs

2

Audrey
Mitchell

7:00am CrossFit

1 x 2 @ 75 lbs

3

Catherine
Yancy

6:00 PM CrossFit

1 x 2 @ 65 lbs

4

Nicole
Rieman

6:00 AM CrossFit

1 x 2 @ 55 lbs