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Components

Shoulder Press

Metcon

Settings

Workout

Friday

Warm-up

ATYT x 10

5/5 box step overs
10 hollow rocks
10 superman

Review strict press

Strength

Shoulder Press (1 x 2)

Shoulder Press

3 @ 85%
2 @ 88%
2 @ 88%

15 min clock

Metcon

Metcon (AMRAP - Reps)

Every 2:00 x 5 sets
20 ab mat sit ups
10 Single DB Box Step Overs (35/25)(20/15)
Max Power Snatch in time remaining (115/85)(95/65)
-rest 90 sec between sets-

*Goal is to have 30 sec on the bar

RX+
DBL DB
50/35
135/95

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Whiteboard:

Friday, August 19, 2022

Male Clients

1

Hunter
Kiker

5:00 AM CrossFit

1 x 2 @ 185 lbs

2

Maury
Goldstein

8:30 AM CrossFit

1 x 3 @ 170 lbs

2

Lex
Egea

8:30 AM CrossFit

1 x 2 @ 170 lbs

3

Adam
Cabrera

8:30 AM CrossFit

1 x 2 @ 165 lbs

3

Stefan
Chamlis

5:30 PM CrossFit

1 x 2 @ 165 lbs

4

Alex
Jackson

4:30 PM CrossFit

1 x 2 @ 155 lbs

4

James
Zadrozny

4:30 PM CrossFit

1 x 2 @ 155 lbs

5

Austin
Haarmann

5:30 PM CrossFit

1 x 3 @ 135 lbs

6

Jason
henry

4:30 PM CrossFit

1 x 2 @ 130 lbs

7

Eli
Brewton

8:30 AM CrossFit

1 x 2 @ 125 lbs

8

Logan
Deel

8:30 AM CrossFit

2 x 2 @ 115 lbs

8

scott
Tyler

6:00 AM CrossFit

1 x 2 @ 115 lbs

9

John
Veasey

5:30 PM CrossFit

1 x 2 @ 105 lbs

Started at 85-95-105lbs

10

Keith
Desa

5:00 AM CrossFit

1 x 2 @ 102 lbs

75(5), 85(4), 98(3), 100(2), 102(2)

11

Brandon
Roberts

4:30 PM CrossFit

1 x 2 @ 100 lbs

12

BJ
Trahan

5:00 AM CrossFit

1 x 2 @ 95 lbs

13

Frank
Daughtry

8:30 AM CrossFit

4 x 2 @ 75 lbs

Female Clients

1

Katie
Cuson

5:00 AM CrossFit

2 x 2 @ 95 lbs

1

Jordyn
Bennett

5:30 PM CrossFit

1 x 2 @ 95 lbs

2

Lee Ann
Langford

5:00 AM CrossFit

1 x 2 @ 90 lbs

2

Tiara
(Tee) Kuts ...

5:30 PM CrossFit

1 x 2 @ 90 lbs

3

Emily
Werner

5:30 PM CrossFit

1 x 2 @ 85 lbs

4

Ashley
Horst

8:30 AM CrossFit

1 x 2 @ 80 lbs

3x65. 2x75. 2x75. 2x80.

5

Jessica
Kelly

5:00 AM CrossFit

2 x 2 @ 75 lbs

6

Dawn
Word

5:00 AM CrossFit

1 x 2 @ 70 lbs

I x75

6

Jennifer
Trahan

5:00 AM CrossFit

1 x 2 @ 70 lbs

6

Leigh
Green

8:30 AM CrossFit

1 x 2 @ 70 lbs

75lb for only one

6

Victoria
Canon

4:30 PM CrossFit

1 x 2 @ 70 lbs

7

Sara
Toro

5:00 AM CrossFit

1 x 2 @ 65 lbs

8

Sarah
Gadilhe

8:30 AM CrossFit

1 x 2 @ 55 lbs