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Components

Shoulder Press

Metcon

Settings

Workout

Tuesday

Warm-up

AMRAP x 5 MINUTES
20 Plate Hops
10 Step Ups
8 Plate Ground to Overhead
5 Push-Up to Pike

Into…

2 ROUNDS
5 Box Jumps
10 Elbow Punches
5 Push Press
5 Front Squat

Strength

Shoulder Press (1x3 @ 90%)

Shoulder Press

1x3 @ 70%*
1x3 @ 80%
1x3 @ 87-90%

*Based off of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 6 of 9

15 min clock

(Score is Weight)

Workout

Metcon (Time)

21-15-9-6
Thruster (75/55)|(55/35)
Box Jumps (24/20)

(Score is Time)

11 min cap

RX+
95/65

Scaled
Less weight
15-12-9-6
Lower box

Cool Down

FOR RECOVERY
1:00 Elbow to Instep (R)
1:00 Pidgeon Pose (R)
1:00 Samson Stretch (R)
1:00 Elbow to Instep (L)
1:00 Pidgeon Pose (L)
1:00 Samson Stretch (L)

(No Measure)

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

Whiteboard:

Tuesday, August 03, 2021

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 3 @ 175 lbs

1

Ryan
Baker

5:30 PM CrossFit

1 x 3 @ 175 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 4 @ 165 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 4 @ 165 lbs

2

Bruce
Vredenburg

4:30 PM CrossFit

1 x 3 @ 165 lbs

3

Dustin
Krohn

6:30 PM CrossFit

1 x 3 @ 125 lbs

4

Eli
Brewton

4:30 PM CrossFit

1 x 3 @ 115 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 3 @ 115 lbs

5

Evan
Baker

5:00 AM CrossFit

1 x 3 @ 95 lbs

5

Kenneth
Smith

4:30 PM CrossFit

1 x 3 @ 95 lbs

6

Waylon
Mock

4:30 PM CrossFit

1 x 3 @ 85 lbs

Failed 90

7

Jason
henry

4:30 PM CrossFit

1 x 2 @ 125 lbs

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

1 x 3 @ 95 lbs

2

Anita
Dean

8:30 AM CrossFit

1 x 3 @ 85 lbs

2

Shayna
Rogers

4:30 PM CrossFit

1 x 3 @ 85 lbs

3

Alyssa
LaFleur

8:30 AM CrossFit

1 x 3 @ 80 lbs

4

Ana
Pratten

4:30 PM CrossFit

1 x 3 @ 75 lbs

2@80

4

Emily
Werner

6:30 PM CrossFit

1 x 3 @ 75 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 3 @ 75 lbs

4

Joy
Harrell

8:30 AM CrossFit

1 x 3 @ 75 lbs

5

Jessica
Johnson

5:00 AM CrossFit

1 x 3 @ 70 lbs

1x1 75

6

Kimberly
Krohn

6:30 PM CrossFit

1 x 3 @ 65 lbs

6

Lacy
McKinley

5:30 PM CrossFit

1 x 3 @ 65 lbs

66, 60, 65

7

Sarah
Gadilhe

8:30 AM CrossFit

1 x 3 @ 55 lbs

8

Paige
Darrow

5:00 AM CrossFit

1 x 3 @ 50 lbs