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Components

Shoulder Press

Metcon

Settings

Workout

Monday

Warm-up

AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike

Into...

AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs
**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

Strength

Shoulder Press (Heavy 1-Rep )

Shoulder Press

ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

Warm-Up

Metcon (1 Rounds for time)

EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

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

Whiteboard:

Monday, August 23, 2021

Male Clients

1

Eric
Wrona

12:00 PM CrossFit

1 x 1 @ 215 lbs

missed 220

1

Reid
Landry

12:00 PM CrossFit

1 x 1 @ 215 lbs

2

Eric
Leininger

5:00 am CrossFit

1 x 1 @ 205 lbs

2

Kourtland
Hite

6:00 pm CrossFit

1 x 1 @ 205 lbs

3

Dontae
Smiley

12:00 PM CrossFit

1 x 1 @ 195 lbs

finally broke 185... this is a lifetime PR on strict press.. so f...

4

Matt
Haile

6:00 pm CrossFit

1 x 2 @ 185 lbs

May have slightlyused legs on rep 1 so did 2

5

Stoney
Laurel

12:00 PM CrossFit

1 x 1 @ 180 lbs

6

John
Curl

6:00 am CrossFit

1 x 1 @ 170 lbs

7

Private

5:00 am CrossFit

1 x 1 @ 165 lbs

8

Kyle
Jones

6:00 am CrossFit

1 x 1 @ 160 lbs

8

Lotan
Stern

5:00 am CrossFit

1 x 1 @ 160 lbs

9

Jason
Pavelka

6:00 am CrossFit

1 x 1 @ 155 lbs

9

Mark
Brooks

5:00 am CrossFit

1 x 1 @ 155 lbs

75;95;125;145;155

9

Tom
Powers

5:00 am CrossFit

1 x 1 @ 155 lbs

160 to eyes 2x

10

David
Guerra

5:00 am CrossFit

1 x 1 @ 150 lbs

10

Mickey
$ Admony

8:00 PM CrossFit

1 x 1 @ 150 lbs

11

Daz
Williams

6:00 am CrossFit

1 x 1 @ 145 lbs

12

Jose
Norat

6:00 pm CrossFit

1 x 1 @ 140 lbs

115,125,135,140(fail),140

12

Ronen
Nagar

6:00 pm CrossFit

1 x 1 @ 140 lbs

13

Benjamin
Brown

6:00 pm CrossFit

1 x 1 @ 135 lbs

13

Chase
Key

8:00 PM CrossFit

1 x 1 @ 135 lbs

14

Brian
Jones

7:00 am CrossFit

1 x 1 @ 130 lbs

14

John
Ezell

5:00 am CrossFit

1 x 1 @ 130 lbs

14

Nabin
Kaini

12:00 PM CrossFit

1 x 1 @ 130 lbs

15

Nick
Cortes

12:00 PM CrossFit

1 x 1 @ 125 lbs

16

Marc
Jones

5:00 am CrossFit

1 x 1 @ 120 lbs

17

Joseph
Pina

8:00 PM CrossFit

1 x 4 @ 115 lbs

Didn't have It today

17

Anu
—

7:00 am CrossFit

1 x 1 @ 115 lbs

17

Garred
Austin

6:00 am CrossFit

1 x 1 @ 115 lbs

18

Vinod
Nutakki

6:00 pm CrossFit

1 x 1 @ 110 lbs

failed 115

19

Sandeep
Komatireddy

12:00 PM CrossFit

1 x 1 @ 105 lbs

20

Angelo
Caridad

5:00 pm CrossFit

1 x 1 @ 100 lbs

20

Jeff
Carenza

6:00 am CrossFit

1 x 1 @ 100 lbs

20

Sudheer
Reddy

6:00 pm CrossFit

1 x 1 @ 100 lbs

21

Ram
Machness

6:00 pm CrossFit

1 x 1 @ 95 lbs

Strict

22

Tom
Machness

6:00 pm CrossFit

1 x 1 @ 75 lbs

Female Clients

1

Jessica
McNeil

12:00 PM CrossFit

1 x 1 @ 110 lbs

2

Desiree
Powell

6:00 pm CrossFit

1 x 1 @ 100 lbs

3

Sandra
Ortega

8:00 PM CrossFit

1 x 1 @ 90 lbs

3

Stacey
Davis

5:00 am CrossFit

1 x 1 @ 90 lbs

4

Taylor
Hoch

12:00 PM CrossFit

1 x 1 @ 89 lbs

5

Carliz
Moore

6:00 am CrossFit

1 x 1 @ 85 lbs

5

Gina
Flores

8:00 PM CrossFit

1 x 1 @ 85 lbs

6

Carley
Hanley

5:00 am CrossFit

1 x 1 @ 80 lbs

6

Ellen
Fleckenstein

6:00 pm CrossFit

1 x 1 @ 80 lbs

7

Beth
Lee

12:00 PM CrossFit

1 x 1 @ 75 lbs

7

Private

5:00 pm CrossFit

1 x 1 @ 75 lbs

7

Kristie
Brooks

5:00 am CrossFit

1 x 1 @ 75 lbs

7

Mace
Davis

6:00 pm CrossFit

1 x 1 @ 75 lbs

7

Sarah
Ezell

5:00 am CrossFit

1 x 1 @ 75 lbs

7

Sherika
Johnson

8:00 PM CrossFit

1 x 1 @ 75 lbs

7

Stephanie
Carenza

5:00 am CrossFit

1 x 1 @ 75 lbs

8

Judy
Russell

5:00 pm CrossFit

1 x 1 @ 70 lbs

9

Angey
Williams

12:00 PM CrossFit

1 x 1 @ 65 lbs

9

Cathy
Landry

12:00 PM CrossFit

1 x 1 @ 65 lbs

9

Cathy
Willenborg

5:00 pm CrossFit

1 x 1 @ 65 lbs

10

Kris
Fanning

7:00 am CrossFit

1 x 1 @ 60 lbs

10

Luz
Retana

8:00 PM CrossFit

1 x 1 @ 60 lbs

10

Neelima
Agrawal

6:00 am CrossFit

1 x 1 @ 60 lbs

10

Shivani
Patel

8:00 PM CrossFit

1 x 1 @ 60 lbs

11

Claudia
Travers

5:00 pm CrossFit

1 x 1 @ 55 lbs