Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Barbell Strict Press

Metcon

Settings

Workout

Tuesday - 07/20/21

3 ROUNDS (empty bar)
10 Up-Downs (aka no push-up burpee)
10 Shoulder Taps
5 Inch Worm Push-ups
5 Hang Muscle Cleans (knee)
5 Strict Press (0:03 pause overhead each rep)

A: Barbell Strict Press (1x10@60%, 1x8@70%, 1x6@75%, 1xMax Reps @75%*)

*Training Max = 3RM set on 6/22, report reps from today's last set

B: Metcon (Time)

10 ROUNDS (from the floor)
3 Push Jerks (155/105)|(135/95)|(95/65)*
5 Bar Facing Burpees Over the Bar

*Loading is listed as: RX/MAST/SCALE

Accessories

Metcon (No Measure)

3 ROUNDS FOR QUALITY
12 Half Kneeling DB Single Arm Up-Right Row/ Side
12 Kneeling Plate Front Raises @3010 Tempo
-Resting as needed between super sets-

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

Whiteboard:

Tuesday, July 20, 2021

Male Clients

1

Francesco
Corvetto

8:00 AM CrossFit

1 x 8 @ 135 lbs

95x10 115x8 125x6

2

Joel
Lusky

6:00 AM CrossFit

1 x 6 @ 145 lbs

3

RONNY
COHEN

6:00 AM CrossFit

1 x 7 @ 115 lbs

95,105,110,115

4

Konstantin
Hryshankou

7:15 PM CrossFit

1 x 7 @ 110 lbs

5

Jeancarlos
Reyes

5:15 PM CrossFit

1 x 6 @ 125 lbs

95,115,125, and 125 6 max

5

Juan
Betancur

9:00 AM CrossFit

1 x 6 @ 125 lbs

5

Juan
Betancur

9:00 AM CrossFit

1 x 6 @ 125 lbs

5

luis
ferrer

6:15 PM CrossFit

1 x 6 @ 125 lbs

5

Rodrigo
Gramitto

7:15 PM CrossFit

1 x 10 @ 75 lbs

6

Pablo
Ospina

8:00 AM CrossFit

1 x 7 @ 105 lbs

7

alan
simon

7:00 AM CrossFit

1 x 6 @ 115 lbs

8

Luis
Padilla

6:00 AM CrossFit

1 x 4 @ 135 lbs

9

william
garcia

7:00 AM CrossFit

1 x 6 @ 85 lbs

Female Clients

1

Hildy
Sastre

6:15 PM CrossFit

1 x 10 @ 55 lbs

2

Candice
Lazar

7:00 AM CrossFit

1 x 6 @ 65 lbs

50, 55, 60, 65#

3

Coinncy
Pascal

6:15 PM CrossFit

1 x 7 @ 50 lbs

3

Michelle
HALL

7:00 AM CrossFit

1 x 5 @ 70 lbs

50, 60, 65 , last set at 70.

3

sasha
dyroff

6:15 PM CrossFit

1 x 5 @ 70 lbs

4

karen
castillo

9:00 AM CrossFit

1 x 5 @ 65 lbs

5

Lissette
Vazquez

6:00 AM CrossFit

1 x 5 @ 63 lbs

6

Ana
Morales

5:15 PM CrossFit

1 x 4 @ 75 lbs

6

Johanna
Barahona

6:15 PM CrossFit

1 x 4 @ 75 lbs

6

Whitney
Watkins

7:00 AM CrossFit

1 x 4 @ 75 lbs

7

Carolina
Barragan

6:15 PM CrossFit

1 x 3 @ 85 lbs

8

Diana
Sanchez

6:15 PM CrossFit

1 x 3 @ 70 lbs

9

May
Barazarte

5:15 PM CrossFit

1 x 1 @ 60 lbs

10

Chavee
Lew

5:15 PM CrossFit

1 x 4 @ 0 lbs

10

Nat
Lopez

6:15 PM CrossFit

1 x 0 @ 0 lbs

60% —> 35 70% —> 40 75% —> 45 Max 5

10

Shantal
Mendoza

6:15 PM CrossFit

1 x 0 @ 65 lbs