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Components

Shoulder Press

Metcon

Settings

Workout

Tuesday

Warm-up

2:00 bike or row

Into…

3 ROUNDS
6/6 DB Arnold Press
10 scap pull ups
10 shoulder taps
10 Hollow Rocks

Strength

Shoulder Press (1x5 @ 60%)

Shoulder Press

1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

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

12 min clock

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP - Reps)

4 SETS
ON A 2:30 RUNNING CLOCK...
12 Pull Ups
8 Push Jerks (135/95)|(95/65)
Max Cal Bike or Row in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Reps)

RX+
155/105
C2B

Scaled
Less weight
RR

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Whiteboard:

Tuesday, August 17, 2021

Male Clients

1

James
Wall

4:30 PM CrossFit

1 x 5 @ 135 lbs

1

Joe
Wojnarwsky

5:30 PM CrossFit

1 x 5 @ 135 lbs

2

Bruce
Vredenburg

5:00 AM CrossFit

1 x 5 @ 125 lbs

3

Jay
Cooke

4:30 PM CrossFit

1 x 5 @ 115 lbs

4

Jason
Rabinowitz

5:00 AM CrossFit

1 x 5 @ 105 lbs

5

Eli
Brewton

4:30 PM CrossFit

1 x 5 @ 95 lbs

5

Jack
Berry

6:00 AM CrossFit

1 x 5 @ 95 lbs

5

Randall
Patterson

5:00 AM CrossFit

1 x 5 @ 95 lbs

Female Clients

1

Anita
Dean

4:30 PM CrossFit

1 x 5 @ 95 lbs

2

Katie
Cuson

5:00 AM CrossFit

1 x 5 @ 70 lbs

3

Crystal
Berry🫐

6:00 AM CrossFit

1 x 5 @ 65 lbs

3

Joy
Harrell

8:30 AM CrossFit

1 x 5 @ 65 lbs

4

Alyssa
LaFleur

5:00 AM CrossFit

1 x 5 @ 60 lbs

4

Jessica
Kelly

5:00 AM CrossFit

1 x 5 @ 60 lbs

4

Shayna
Rogers

5:00 AM CrossFit

1 x 5 @ 60 lbs

5

Carmen
Thompson

5:30 PM CrossFit

1 x 5 @ 55 lbs