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Components
Metcon
Shoulder Press
Metcon
Settings
Location
(All)
Gym
Newnan High School
Program
CrossFit
Endurance
FITT Kids
Open Gym
Date
Workout
Tuesday - Gym
Class
(All)
CrossFit: 5:00 AM
6:00 AM
8:30 AM
4:30pm
5:30 PM
6:30 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
Tuesday
Do not envy a violent man or choose any of his ways, for the LORD detests a perverse man but takes the upright into his confidence. —Proverbs 3:31-32
Warm-up
5 minutes
50 single unders
5 push ups
10 band pull aparts
3 shoulder press Empty bar
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 minutes
5 (ea) alt pistols
40 DU (scale 80 singles)
Shoulder Press (10, 5, 3-3-3, 1-1-1-1)
Shoulder Press
10 reps w/ 55%
5 reps w/ 70%
3 sets of 3 reps with 80%
*5 sets of 1 rep with 90%
*NOT trying to establish a new 1 rm
Metcon (Weight)
3-5 Rounds of 6-9 reps of each movement (heavy as you can BUT with technique) REST 1 minute between rounds
1a.Seated DB Press
1b.Strict DB Rows
1c.Lying DB Extensions
1d.Strict DB Hammer Curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 13, 2019
Male Clients
1
Chris
Chatham
8:30 AM
5 + 0
1
Reps
4 Jesus
5:30 PM
5 + 0
stopped cause of knee
2
Chris
Smith
8:30 AM
3 + 7
3
Eric
Johnston
5:30 PM
6 + 0
BSS
3
Jay
Hines
8:30 AM
6 + 0
split squat with box, SU
4
Thomas
Countess
CrossFit: 5:00 AM
5 + 8
10lb
5
Craig
Schenck
CrossFit: 5:00 AM
5 + 7
53# goblet lunge
6
Bryant
Ford
6:00 AM
5 + 0
7
Sammy
Harrill
8:30 AM
4 + 2
Female Clients
1
Dana
Countess
CrossFit: 5:00 AM
4 + 10
2
Kourtney
Turner
5:30 PM
3 + 2
3
Ronni
Bowman
6:30 PM
6 + 20
Did 10 ea pistols + 20 singles
4
Mary
Faye Moore
8:30 AM
6 + 0
split squats,singles
5
Jan
Oliver
8:30 AM
5 + 0
SU split lunge on box
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